9 ways to clean up your diet without breaking the bank

This paid piece is sponsored by Avera Health.

Healthy eating doesn’t have to be expensive. All it takes is a little planning and prepping to make your meals nutritious and affordable.

The abundance of fresh produce in the summer makes it even easier. Follow these tips for healthy, affordable options.

1. Avoid dining out; instead, make friends with your kitchen or grill.
2. Don’t worry about fancy meals. Healthy meals use a simple equation: protein, veggies on hand, and herbs and spices. Saute or grill and enjoy. Or cut up some fresh veggies to eat as a side dish.
3. Plan, plan and plan some more: Make family-size meals, or double a recipe so you can freeze the leftovers for later.
4. Avoid convenience: Premade meals are easy but often packed with salt, preservatives and higher cost.
5. Research sales: Pay attention to local specials from your grocery store, and plan meals around the best deals.
6. Keep affordable items like eggs, frozen or canned veggies and canned tuna handy. A well-stocked pantry and freezer can provide easy, last-minute options.
7. Buy in bulk when you can but only if you’re sure you’ll be able to use it, store it, can it or freeze it – not waste it.
8. Buy fresh fruits and veggies in season. Get creative by buying a community supported agriculture, or CSA, bundle from a local farm or visit local farmers markets.
9. Grow your own vegetables – the cheapest option of all! Can or freeze your overabundance for later in the year.

“With a little planning and some research, you can truly tailor your meals to reflect the seasons and do so economically,” said Beth Coats,  a registered dietitian with Avera St. Luke’s Hospital in Aberdeen.

Taking advantage of summer abundance

It’s peak growing season, and that means your taste buds are in for a tasty and healthy treat.

Peak season will be based on where you live. Besides scanning local markets, many online guides can tell you what to look for.

Here’s an example of in-season options in coming weeks:

• Lettuce varieties
• Bell peppers
• Cantaloupe
• Zucchini
• Beets
• Kale
• Green beans
• Chard
• Strawberries

“No matter the season, it’s important to try new things, new methods of cooking and to research as much as you can,” Coats said. “There’s a lot of great options.”

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