Dietitians’ Quick Tips

Today’s busy consumers must balance time constraints and budgets while making healthy food choices for themselves and their families.

At the Alliance for Food and Farming (AFF), we strongly support choice and work to reassure consumers about the safety of all produce. And, thanks to the hard work of farmers and farm workers, there are more choices than ever when shopping for fruits and vegetables.

To help navigate those choices, the AFF went to our network of registered dietitians/nutritionists for their favorite produce shopping and usage tips and ideas to promote increased consumption, lessen food waste and save a little money too.

Ready-to-eat produce at mark down prices
1
“Grocery stores will mark down packaged, ready-to-eat produce (like pre-washed greens or ready-to-eat Brussels sprouts or asparagus) when it’s a day or two before its “best by” date. Snag them and put them on the menu that night. It’s a great way to score convenient produce at a lower cost.”

-Sally Kuzemchak, MS, RD, founder of Real Mom Nutrition and author of The 101 Healthiest Foods For Kids.
Yogurt Bark
2
“I love yogurt bark because it feels like a treat, but it has nearly the same ingredients as a fruit bowl. Spread a cup of yogurt on a flat plate and top with strawberries and coconut or blueberries and lemon zest. Freeze for 1 or 2 hours and serve immediately.”

– Sylvia Klinger,DBA, MS, RDN, CPT and founder of Hispanic Food Communications, Inc.
Soup with leftover produce
3
“On Thursday night, I make a big pot of soup and use up all the odds and ends of produce left in the fridge to make sure it doesn’t go to waste. I start with a vegetable broth, then add beans, grains, whatever vegetables I have on hand (celery, carrots, broccoli, cauliflower, spinach), seasonings and herbs. Now I have a healthy addition for lunches, dinners, and meals for the next few days.”

-Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian and author of the new book The Plant-Powered Plan to Beat Diabetes.
Pizza for the win
4
“The answer is always pizza! Pizza Fridays are a fixture in my family and after nearly 15 years, I am convinced — it ALL tastes good on pizza. Clearing out the fridge every Friday and throwing what’s on hand atop some dough with a sprinkle of cheese is a wonderful way to get in extra servings of veggies and to reduce food waste.”

-Dana White, MS, RD, ATC and founder of Dana White Nutrition.
Pre-chopped onions
5
“Chop onions and freeze them in one-half and one-onion portions. When I have a recipe like soups, casseroles, or other hot dishes that calls for adding chopped onion to the pan, I pull out the pre-chopped onion from the freezer and I immediately save myself a few minutes.”

-More from Sally Kuzemchak, MS, RD.
Freezer keepers
6
“Keep a container in the freezer and pop in overripe fruit for smoothies, popsicles or purees to use for desserts. Vegetables can also be frozen and used for soups, stews, casseroles and more.”

-Kathleen Zelman, MPH, RD, LD, No Nonsense Nutrition.
Refresh your veggies
7
“Limp celery or carrots, shrunken green beans and more can often be rehydrated, crisped, and refreshed in an ice water bath.”

-Monica Reinagel, MS, LDN, host of the Nutrition Diva podcast.
Breakfast for dinner
8
“Try breakfast for dinner by making veggie omelettes. Eggs are a great base of protein to carry leftover veggies and reduce food waste at the same time. I like to clean out my veggie drawer… broccoli florets, asparagus tips, and a handful of cherry tomatoes all get tossed into an omelette. And, if there are bell peppers languishing in the fridge, I saute them with onion and mix into scrambled eggs, wrap in a flour tortilla and.top with salsa (Yes, salsa is a vegetable!).”

-Christine Rosenbloom, PhD, RDN, and author of Food & Fitness After 50.
Frozen riced cauliflower
9
“Stock up on bags of frozen, riced cauliflower. This saves you time when you want to amp up the produce your meal contains. For instance, throw some in a mixed dish like stir fry, toss it into sloppy joe’s or simply use it straight from the bag in your smoothie.”

-Elizabeth Shaw, MS, RD, CPT, and founder of Shaw Simple Swaps.
Convenience cuts
10
“Convenience cuts, which are those washed, prepped and ready to go fruits and veggies, are perfect when you’re short on time or perhaps not sure how to properly cut a certain item (looking at you, mango, pineapple, and butternut squash!). Some of my favorite convenience options that won’t break the bank include pre-washed salad greens, sliced mushrooms, pre-steamed beets, shredded cabbage, and shredded or baby carrots.”

-Mandy Enright, MS. RDN, RYT, The FOOD + MOVEMENT® Dietitian.

Ready-to-eat produce at mark down prices
1
“Grocery stores will mark down packaged, ready-to-eat produce (like pre-washed greens or ready-to-eat Brussels sprouts or asparagus) when it’s a day or two before its “best by” date. Snag them and put them on the menu that night. It’s a great way to score convenient produce at a lower cost.”

-Sally Kuzemchak, MS, RD, founder of Real Mom Nutrition and author of The 101 Healthiest Foods For Kids.
Yogurt Bark
2
“I love yogurt bark because it feels like a treat, but it has nearly the same ingredients as a fruit bowl. Spread a cup of yogurt on a flat plate and top with strawberries and coconut or blueberries and lemon zest. Freeze for 1 or 2 hours and serve immediately.”

– Sylvia Klinger,DBA, MS, RDN, CPT and founder of Hispanic Food Communications, Inc.
Soup with leftover produce
3
“On Thursday night, I make a big pot of soup and use up all the odds and ends of produce left in the fridge to make sure it doesn’t go to waste. I start with a vegetable broth, then add beans, grains, whatever vegetables I have on hand (celery, carrots, broccoli, cauliflower, spinach), seasonings and herbs. Now I have a healthy addition for lunches, dinners, and meals for the next few days.”

-Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian and author of the new book The Plant-Powered Plan to Beat Diabetes.
Pizza for the win
4
“The answer is always pizza! Pizza Fridays are a fixture in my family and after nearly 15 years, I am convinced — it ALL tastes good on pizza. Clearing out the fridge every Friday and throwing what’s on hand atop some dough with a sprinkle of cheese is a wonderful way to get in extra servings of veggies and to reduce food waste.”

-Dana White, MS, RD, ATC and founder of Dana White Nutrition.
Pre-chopped onions
5
“Chop onions and freeze them in one-half and one-onion portions. When I have a recipe like soups, casseroles, or other hot dishes that calls for adding chopped onion to the pan, I pull out the pre-chopped onion from the freezer and I immediately save myself a few minutes.”

-More from Sally Kuzemchak, MS, RD.
Freezer keepers
6
“Keep a container in the freezer and pop in overripe fruit for smoothies, popsicles or purees to use for desserts. Vegetables can also be frozen and used for soups, stews, casseroles and more.”

-Kathleen Zelman, MPH, RD, LD, No Nonsense Nutrition.
Refresh your veggies
7
“Limp celery or carrots, shrunken green beans and more can often be rehydrated, crisped, and refreshed in an ice water bath.”

-Monica Reinagel, MS, LDN, host of the Nutrition Diva podcast.
Breakfast for dinner
8
“Try breakfast for dinner by making veggie omelettes. Eggs are a great base of protein to carry leftover veggies and reduce food waste at the same time. I like to clean out my veggie drawer… broccoli florets, asparagus tips, and a handful of cherry tomatoes all get tossed into an omelette. And, if there are bell peppers languishing in the fridge, I saute them with onion and mix into scrambled eggs, wrap in a flour tortilla and.top with salsa (Yes, salsa is a vegetable!).”

-Christine Rosenbloom, PhD, RDN, and author of Food & Fitness After 50.
Frozen riced cauliflower
9
“Stock up on bags of frozen, riced cauliflower. This saves you time when you want to amp up the produce your meal contains. For instance, throw some in a mixed dish like stir fry, toss it into sloppy joe’s or simply use it straight from the bag in your smoothie.”

-Elizabeth Shaw, MS, RD, CPT, and founder of Shaw Simple Swaps.
Convenience cuts
10
“Convenience cuts, which are those washed, prepped and ready to go fruits and veggies, are perfect when you’re short on time or perhaps not sure how to properly cut a certain item (looking at you, mango, pineapple, and butternut squash!). Some of my favorite convenience options that won’t break the bank include pre-washed salad greens, sliced mushrooms, pre-steamed beets, shredded cabbage, and shredded or baby carrots.”

-Mandy Enright, MS. RDN, RYT, The FOOD + MOVEMENT® Dietitian.

You can eat organic and conventionally grown produce with confidence. Studies and government data consistently show that both production methods provide safe produce for you and your family.

Simply choose the produce you enjoy but choose to eat more every day.

Note to remember

Remember to wash organic and conventional produce with running tap water (no soap or detergents!) According to the Federal Food and Drug Administration (FDA), washing produce often removes or eliminates any residues that may be present as well as dirt and bacteria.

We are the Alliance for Food and Farming (AFF), a non-profit organization formed in 1989 which represents organic and conventional farmers of fruits and vegetables.

The information presented on this website was developed in conjunction with experts in the fields of toxicology, risk analysis, nutrition, health and farming.

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