Summer Snacks that Don't Break Your Budget
With summer in full swing and the unbearable heat weighing down our bodies, our kids need to be fueled with good, nutritious food now more than ever. When we are outside (or inside, for that matter) and exposed to excessive heat, our bodies lose some of their nutrients. Sweating can deplete our potassium and sodium, as well as break into our glucose storage, which gives the body energy. The same thing happens to kids and babies. That’s why we HAVE to make sure our kiddos are well hydrated and all fueled up to face the summer heat!
Nutritious Foods
In order to fuel the body properly, we have to give it food high in vitamins and minerals. This means skipping over the Fruit Roll-Ups and Chips Ahoy at the grocery store! (Sorry kids, we know they’re delicious). Instead, opt for healthier snacks such as raw fruits and vegetables. Rice cakes and whole wheat crackers are also a great way to replenish your kids’ carbohydrates when they’ve been outside expending energy. Here are some good examples:
Watermelon
Raspberries
Blackberries
Cherries
Carrots
Celery
Zucchini
Peaches
Tomatoes
A good thing about these fruits and veggies is that they can be eaten raw, which makes for a quick and easy snack all on their own (just be sure to wash them thoroughly!). Fruits are usually easier to convince a kid to eat than veggies, but sometimes they still need some encouragement. Try setting up your food in a fun, pretty way to make kids more excited about eating it.
How Shop Healthy on a Budget
It’s no shocker that grocery store prices have gone up in the last year. But don’t let that fool you into thinking you can’t afford to shop healthy! There are ways to buy nutritious foods while saving money.
Buy Raw
Instead of buying pre washed/pre cut produce, opt for the raw version and wash at home. A fast and easy way to do this is to fill a bowl with water and vinegar and rinse your produce off in there. Pat dry and stick in the fridge for later! You can also find cheap and easy “recipes” for fruit and vegetable wash you can make from home, like this one here.
Another way to save money is to buy your produce in the actual amounts you will use them. If your kid can’t eat six oranges, don’t buy six. Try out a variety of foods and see which ones your kids like the most so you know what not to buy in the future.
Buy local
During the summer, you can also find people who sell fresh produce from their gardens! Be sure to take advantage of this and purchase home grown foods, as they are usually cheaper, and you’re supporting your local gardeners/farmers!
Buy fresh fruits and veggies that are in season. Not only will you save money, but you’ll receive the most health benefits from these foods that are grown this time of year! Check out this link to keep an eye on what’s in season.
Buy in bulk
It’s best to buy your meats and cereal type foods in bulk. Remember, if you can’t use it right then, freeze it! There are many foods you can freeze, cooked or raw. The more meat is handled by a butcher, the more expensive it is. It’s best to buy the meat in bulk and cut/season it yourself. This also tends to be much healthier as well! All you need for a good, seasoned meat is salt and pepper. Also, purchase things like oatmeal in a canister with just the oats—you can add your flavors like butter or cinnamon later. Individual packs of cereals and oatmeal tend to be more expensive and usually have a lot of added salt/sugar in them.
Be an informed shopper
Watch for sale items and cut out weekly coupons out of the grocery catalogue in order to save some money. This also helps you meal plan instead of “impulse shopping” where you end up buying more and letting things go to waste. When you meal plan, you know exactly what you need and how much. And meal planning doesn’t have to be hard. It can be as easy as:
Monday - beans and rice
Tuesday - chicken with canned peas and carrots
Wednesday - BLT
And so on…just don’t make it too hard!
Don’t let leftovers go to waste!
Be creative! Use your leftovers to make soups, casseroles and new dishes to avoid tossing out unused food. Look up recipes online with the leftover ingredients you have and see what you can come up with! When all else fails, throw it all in a skillet with some salt, pepper, and olive oil. It’s almost always delicious!
Check out local discount stores such as day-old bakeries
These stores usually have items discounted by more than 50%. You can freeze bread and almost any other fruit or veggie for later use.
Don’t buy into the portion controlled snack packs
Not only do these cost more, they almost always do not help you remain healthy. Portion controlled, fat-free snacks do not mean sugar and salt free. Always be sure to check out the labels before purchasing. If there are ingredient names you can’t pronounce, opt for some grapes or oranges instead.