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When shopping, look for what produce is on sale, as often it’s at its ripest stage and will be the most flavorful and nutritious. Make sure to consume them quickly to prevent waste as ripe fruit won't last as long. Or cut them up and freeze them in plastic bags, then use them throughout the month in smoothies.
Add plain nonfat yogurt to milkshakes to increase protein and intestine-friendly lacto-bacteria without increasing fat and sugar.
Avoid canned fruits that may be high in sugar. Add frozen fruit for added texture and nutrition in your favorite recipes if fresh fruit is not in season.
Chicken is a good, lean protein for soups, enchiladas or tamales. To save money, buy whole chickens and cut them up. It’s much cheaper per serving than buying chicken pieces.