It is possible to fit vegetables and fruits into any budget. Making nutritious choices does not have to hurt your wallet, says the U.S. Department of Agriculture.

Getting enough of these foods promotes health and can reduce your risk of certain diseases. Here are 10 tips for low-cost ways to meet your fruit and vegetable needs.

1Celebrate the season

Use fresh vegetables and fruits that are in season. They are easy to get, have more flavor, and are usually less expensive. Your local farmers market is a great source of seasonal produce.

In September you’ll find acorn squash, apples, beets, butternut squash, cantaloupe, cauliflower, eggplant, figs, grapes, green beans, lettuce, mangoes, mushrooms, okra, peppers, pumpkins, spinach, sweet potatoes and tomatoes.

2Why pay full price?

Check the local newspaper, online, and at the store for sales, coupons and specials that will cut food costs. Often, you can get more for less by visiting larger grocery stores (discount grocers if available).

3Stick to your list

Plan out your meals ahead of time and make a grocery list. You will save money by buying only what you need. Don’t shop when you’re hungry. Shopping after eating will make it easier to pass on the tempting snack foods. You’ll have more of your food budget for vegetables and fruits.

4Try canned or frozen

Compare the price and the number of servings from fresh, canned and frozen forms of the same veggie or fruit. Canned and frozen items may be less expensive than fresh. For canned items, choose fruit canned in 100% fruit juice and vegetables with “low sodium” or “no salt added” on the label.

5Buy small amounts frequently

Some fresh vegetables and fruits don’t last long. Buy small amounts more often to ensure you can eat the foods without throwing any away.

6Buy in bulk when items are on sale

For fresh vegetables or fruits you use often, a large size bag is the better buy. Canned or frozen fruits or vegetables can be bought in large quantities when they are on sale, since they last much longer.

7Store brands = savings

Opt for store brands when possible. You will get the same or similar product for a cheaper price. If your grocery store has a membership card, sign up for even more savings.

8Keep it simple

Buy vegetables and fruits in their simplest form. Precut, prewashed, ready-to-eat and processed foods are convenient, but often cost much more than when purchased in their basic forms.

9Plant your own

Start a garden - in the yard or a pot on the deck - for fresh, inexpensive, flavorful additions to meals. Herbs, cucumbers, peppers or tomatoes are good options for beginners. Browse through a local library or online for more information on starting a garden.

10 Plan and cook smart

Prepare and freeze vegetable soups, stews or other dishes in advance. This saves time and money. Add leftover vegetables to casseroles or blend them to make soup. Overripe fruit is great for smoothies or baking.