Eating healthy doesn’t have to break the bank. You can create delicious, nourishing, balanced meals using canned, frozen, and shelf-stable items, either by themselves or paired with fresh ingredients. Here are some tips to help you eat healthy and affordably:

1. Stock Up on Canned Goods: Canned foods are a great way to add variety to your diet without spending a lot of money. Look for canned vegetables, beans, and fruits that are packed in water or 100% juice to avoid added sugars and sodium. Canned goods have a long shelf life, making them a convenient and cost-effective option. See how to Stock for Success.
2. Utilize Frozen Foods: Frozen fruits and vegetables are often just as nutritious as their fresh counterparts because they are frozen at their peak ripeness. They are also more affordable and can be stored for longer periods. Use frozen berries in smoothies, frozen vegetables in stir-fries, and frozen spinach in soups and stews.
3. Embrace Seasonal Fresh Produce: Fresh fruits and vegetables are at their peak flavor and nutrition when they are in season. Not only do they taste better, but they are also more affordable.
4. Plan Your Meals: Planning your meals in advance can help you make the most of your grocery budget. Create a weekly meal plan that incorporates a mix of fresh, canned, and frozen foods. This will help you avoid impulse purchases and reduce food waste. Check out our meal-planning tips and tools.
5. Cook in Batches: Preparing meals in large batches can save you time and money. Cook a big pot of soup, stew, or chili using a combination of fresh, canned, and frozen ingredients. Portion out the leftovers and freeze them for future meals.
6. Get Creative with Meals and Recipes: Experiment with different recipes that combine fresh, canned, and frozen foods. Here are some ideas to get you started:
   1. Ready-to-eat whole grain cereal, low fat milk, frozen berries
   2. Greek yogurt, whole grain granola, sliced banana
   3. Frozen whole grain waffles, nut butter, sliced strawberries
   4. Whole grain pasta, pasta sauce (most tomato-based ones count as a veggie!), canned beans
   5. Steamable brown rice & quinoa, canned chicken, canned black beans, jarred salsa
   6. Leafy green salad, topped with flaked, canned tuna with a side of whole grain crackers
   7. Veggie & cheese pizza using whole grain naan bread for the crust served with a bunch of grapes

The meal ideas above offer good nutrition, while making healthy eating easy and affordable! Each meal combines at least three food groups, such as protein, veggie or fruit, and whole grains, to make them well balanced. By keeping a variety of food groups that deliver both flavor and health on hand, you can easily create delicious, balanced, and affordable meals, even on the busiest weeknight.

For more information on healthy eating habits and on-demand nutrition webinars, visit wegmans.com/feelyourbest.

Trish Kazacos, RDN, CDN is the corporate nutrition manager for Wegmans Food Markets.