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Shelly Frank, Registered Dietitian: "Planning healthy meals can sometimes be a challenge. We often hear that it is a struggle to provide balanced meals due to food cost or food waste.

Today, we're going to show you some healthy food choices that will help you save money and keep your kitchen stocked.

The "MyPlate" graphic can be used to build a healthy meal. Each section represents a different food group. We will go through each section and highlight cost-saving tips.

In general, buying in bulk, choosing store brands, buying on sale and in season are all good ways to save money.

Meal planning often starts with the protein group, which includes foods such as meat, chicken, fish, eggs and beans. Beans are budget-friendly and a good way to stretch your food dollar. They make a great addition to soups, stews and casseroles. Canned meats and fish are shelf-stable and can be substituted into most recipes.

For fresh meats, buy on sale or in bulk if your budget allows. Meats are easy to freeze. Or, cook a batch of meat that can be used in several meals for the week.

Eggs and peanut butter are healthy, low-cost proteins that are easy to add to meals or snacks.

Processed or instant grains are often not the healthiest options and tend to cost more. Choose longer-cooking grains like rice and cereal.

We recommend whole grains when choosing bread, rice and pasta for more fiber and nutrition.

Remember to compare prices when shopping. Choosing store brands will often save money.

Half your plate should be produce. Choose fresh fruits and vegetables that are in season. It will cost less and taste best. Buy the amount you can use before it spoils.

Convenience items like precut fruits and vegetables tend to cost more. Canned and frozen fruits and vegetables are healthy options available year-round. Choose fruit canned in 100 percent juice and low or no sodium canned vegetables.

In the dairy section, consider buying larger containers. Skip the sugar by choosing plain versus flavored milk. Pick plain yogurt or yogurts lower in sugar.

Planning ahead is key to staying on track with your food choices and budget. For more tips and ideas, please watch our grocery shopping and meal planning videos."

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The funding for these videos was in part provided by Master Han and the Han’s White Tiger Tae Kwon Do Annual Break-A-Thon. Thank you!

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you may not be going to. The grocery store is often these days, so you want tohave food that won't go bad before your next trip. If you're tired of your expensive fresh food spoiling before you get a chance to eat it, stock up on these long lasting fruits and vegetables. Root vegetables can be hardy and filling, MASH says. If produce like onions are stored in a dark, dry place with good air circulation, they can last up to six weeks. Citrus fruits like oranges, lemons and limes pack of vitamin C punch and their thick skins helped them last a couple of months in the refrigerator. Get your home miss or ranch dressing ready for fresh carrots. Whole fresh carrots tend to last around four or five weeks, while the baby versions won't make it any longer than four. According to Mashed Prevention says pumpkin and winter squash can last between two and six months if kept in a single layer in a cabinet where air concert kya late around them. Even after you've bought long lasting foods, make a schedule of when you're going to eat them, use what's most likely to go bad first and save the more stable foods for later. Still not sure if you're going to eat your veggies before they turn mushy and gross. There's nothing wrong with hitting the frozen food aisle.

Frozen vegetables are just as nutritious as the fresh stuff, so go ahead and add them to your cart

Updated: 6:50 AM EST Jan 8, 2021

We can all agree that as much as we wish we were people who could buy fresh produce and use it all before it goes bad, most of us are not those people. In that case, bags of frozen veggies are the most convenient option at the grocery store. But you may still be wondering if the frozen stuff is as nutritious as the fresh kind, and the answer — for the most part — is yes!The added bonuses of purchasing frozen vegetables are that they're available all year round, even if one particular veggie is not in season. Plus, they're typically cheaper than buying fresh. According to Healthline, veggies are typically frozen right after they're harvested so they retain the majority of their nutrients. Some studies have even shown that certain items like broccoli and kale have higher levels of riboflavin and antioxidants respectively, when frozen versus when fresh. It's important to be aware of exactly what frozen vegetables you're buying, though, because while many of them do not contain added preservatives, some may lose some nutritional value with the addition of salt, sauces, or seasonings that will be noted on the product's packaging. Healthline also suggests that while frozen foods have a longer shelf life, keeping veggies in the freezer after two years could potentially lower their nutritional value. Bottom line, frozen bags of vegetable medleys and mixes are a great option for those who want to eat healthy without the risk of wasting any fresh produce. Win-win!

We can all agree that as much as we wish we were people who could buy fresh produce and use it all before it goes bad, most of us are not those people. In that case, bags of frozen veggies are the most convenient option at the grocery store. But you may still be wondering if the frozen stuff is as nutritious as the fresh kind, and the answer — for the most part — is yes!

The added bonuses of purchasing frozen vegetables are that they're available all year round, even if one particular veggie is not in season. Plus, they're typically cheaper than buying fresh.

According to Healthline, veggies are typically frozen right after they're harvested so they retain the majority of their nutrients. Some studies have even shown that certain items like broccoli and kale have higher levels of riboflavin and antioxidants respectively, when frozen versus when fresh.

It's important to be aware of exactly what frozen vegetables you're buying, though, because while many of them do not contain added preservatives, some may lose some nutritional value with the addition of salt, sauces, or seasonings that will be noted on the product's packaging.

Healthline also suggests that while frozen foods have a longer shelf life, keeping veggies in the freezer after two years could potentially lower their nutritional value.

Bottom line, frozen bags of vegetable medleys and mixes are a great option for those who want to eat healthy without the risk of wasting any fresh produce. Win-win!

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Barbara Lattin, Registered Dietitian: "Snacks are small amounts of healthy foods eaten between meals.

They help us manage hunger and limit cravings. They are also an important way to get needed vitamins, minerals and nutrients.

We recommend no more than 1 to 2 snacks per day. Snack size, just like meals, depends on who the snack is for – small children need smaller snacks while teenagers will need bigger snacks.

Examples of a small snack can be as simple as:
- a piece of fruit (an apple, orange or fruit cup)
- some vegetables (carrot or celery sticks) or
- a piece of string cheese

Examples of a bigger snack can be as simple as:
- an ounce of nuts
- a low sugar snack bar or
- ½ cup of cottage cheese

Another way to make snacks fun (and perhaps more
filling) is to combine foods together. Why not try:
- apple or celery sticks paired with peanut
butter
- berries topped with yogurt or
- cheese or tuna on whole wheat crackers

Just remember that portion sizes need to be
adjusted to match who is having the snack:
- if the combo snack is for a small child it
might be: •½ an apple & ½ a tablespoon of
peanut butter
•3 ounces of yogurt with ½ cup of berries or
•½ a slice of cheese or ¼ cup of tuna with 3
whole
grain crackers
- if the combo snack is for a teen it might be:
•an apple with 1 tablespoon of peanut butter
•6 ounces of yogurt with a cup of berries
•1 slice of cheese or ½ cup of tuna with 6
whole grain crackers

Remember snacks are small portions of healthy foods that get us from one meal to the next without getting too hungry.

Many people think of foods like chips & sweets as snack foods - they taste good but don’t provide us with the good nutrition our bodies need.

We can have healthy snacks every day, but limit sweets, chips and other unhealthy choices to occasionally.

And just like planning can help us eat healthier meals, so can planning snacks.

Consider:
-who will be eating the snacks
-how many snacks are needed and
-pre-package so they are always ready in the right-sized portions

Check out our meal planning video for more planning ideas."

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The funding for these videos was in part provided by Master Han and the Han’s White Tiger Tae Kwon Do Annual Break-A-Thon. Thank you!

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Jenna Williams, Registered Dietitian: "Are you spending more when you go to the grocery store but coming home with less? Do you stress about the time it takes to go to the grocery store, especially with your kids in tow?

Well, you're definitely not alone. This short video gives you five tips to navigate in the grocery store and becoming smart, savvy shoppers.

Step 1: Make a list and stick to it.

This is one of the most important tips we're going to talk about today. By making a list of items that you need, especially if you can organize it by the store layout, it will cut down on the time it takes in the store, help you stay on budget and eliminate forgotten items.

Involve your kids in helping make this list. Have them choose new fruits, vegetables or meals they'd like to try. It's a great way to give them options and a voice in decision-making before you get to the store and are surrounded by unhealthy treats that they are definitely going to beg you for.

Step 2: Set a Budget

Make a budget of how much you're able to spend at the grocery store. Clip coupons, download the store app and join your grocery's shopping club for discounts. Each store will have something along the lines of a shopper's club where you will receive special pricing, and they may even send you coupons for foods you frequently purchase. The last thing you want is to be surprised when the cashier rings up your cart. So setting a firm amount will help you plan for what you need and avoid the extra treats as you go through the store.

Step 3: Shop the perimeter for healthier, less-processed foods first. Foods that spoil or go bad are less processed than the foods on the shelves and can be found around the outside edge of the store. Then, if there are items left on your list, try to only go down those aisles and not spend time wandering through the store.

Junk foods and treats are often at the eye level of children, so avoiding seeing them may help keep your family stick to the list and can keep you on budget.

Step 4: Buy local and seasonal produce and products when possible.

Fresh, local produce is often cheaper than canned or frozen options when it's their growing season. These foods will be at the front of the produce section and generally will have special signage.

Lastly, 5: Buy in bulk if products are on sale, especially if you use the products often or could freeze the extras until you're ready to use them.

The retail price, or what you pay in the store today may be more than buying a smaller package or quantity, but the unit price, shown on the tag here, will be less when you buy in bulk.

This means you're saving money in the long run if it fits in your budget to buy more today.

It may take some trial and error to see what works best for your family, but starting to work on these five tips will help you shop faster, smarter and healthier when you're at the grocery store."

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The funding for these videos was in part provided by Master Han and the Han’s White Tiger Tae Kwon Do Annual Break-A-Thon. Thank you!

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HealthWorks! Healthy Living Series: Reading Food Labels
by The Center for Better Health and Nutrition/HealthWorks! at Cincinnati Children's

Emily Ross-Teague, Registered Dietitian: "A food label tells you the nutritional content of your food and can help you make decisions about which foods and drinks to buy at the store.

You will find a nutrition facts panel on most packaged foods and drinks. When reading a food label, start by looking at the serving size, located here on the nutrition facts panel. All nutritional information on the label is based on the serving size given. Pay close attention to the number of servings per container, as many products have more than once serving in a package.

Here is an example of a food with two servings in one package. If you were to eat the entire package in one meal or snack, you would be getting twice the amount of calories and other nutrients listed on the panel. Having one serving of this food would provide 190 calories. But the entire package would be 380 calories.

You will find calories listed right below the serving size as well as the amount of fat, cholesterol, sodium, carbohydrate, protein and some vitamins and minerals. Again, these amounts are all based on one serving of the food or drink.

You may notice some labels include the amount of added sugars per serving. This is located below the total sugar. Limiting added sugars is recommended for weight management and good overall health.

Most nutrients on the nutrition facts panel also have a percent daily value listed. This shows how much of each nutrient is in one serving of food compared to the daily recommended amount. If the percent daily value of a nutrient is 20 percent or greater, this food is considered high in that nutrient. If the percent daily value is 5 percent or less, this food is considered low in that nutrient.

For example, this food is considered high in saturated fat because the percent daily value is higher than 20 percent.

Looking at a different food, we know this food is low in sodium because the percent daily value is less than 5 percent.

A list of ingredients in the food will be located below or beside the nutrition facts panel. The ingredients are listed in order of highest-to-lowest amount with allergy information listed at the end.

If you are looking to buy a whole grain product, use the ingredient list. You should find the words 'whole grain' of 'whole wheat' as part of the first ingredient.

The front of the package may also say '100 percent whole grain' or '100 percent whole wheat.'

If you have other questions about reading food labels, be sure to speak with your registered dietitian."

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The funding for these videos was in part provided by Master Han and the Han’s White Tiger Tae Kwon Do Annual Break-A-Thon. Thank you!

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