Thanks for your purchase of “The SparkPeople Cookbook: Love Your Food, Lose the Weight.” To show our appreciation, we’re sharing with you these handy printable kitchen cards, full of tips to help you save money on food. We hope you’ll print these and post them in various places around your kitchen as reminders of your commitment to make healthy cooking easy, fun, and, most of all, delicious! Cheers, Chef Meg, Stepfanie and the SparkPeople team

Money-Saving Healthy Kitchen Cards from

What’s for dinner? Print this card and use it to help you plan your meals. Place it on the fridge or someplace else you’ll see it every day as a reminder of your commitment to healthy cooking!

Main dish Whole grain Fruit/Veggie Fruit/Veggie

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Use colorful bowls, platters and plates to display fruits and vegetables. If you see it and it looks good, you’ll want to eat it!

In the fridge: Apples (storage >7 days) Apricots Artichokes Artichokes Asparagus Beets Blackberries Blueberries Broccoli Brussels sprouts Cabbage Cantaloupe Carrots Cauliflower Celery Cherries Corn Cucumbers Figs Grapes Green beans

Green onions Herbs (except basil) Honeydew Leafy vegetables Leeks Lettuce Lima beans Mushrooms Okra Peas Peppers

Plums Radishes Raspberries Spinach Sprouts Strawberries Summer squash Yellow squash Zucchini

On the counter: Apples (< 7 days) Bananas Basil Eggplant Garlic Ginger Grapefruit Jicama Lemons Limes Mangoes Oranges Papayas Persimmons Pineapple Plantains Pomegranates Tomatoes Watermelon

• Keep produce in perforated plastic bags in the produce drawer to prevent premature spoilage.

• Keep fruits and vegetables separate to lengthen their lives.

• Store herbs and asparagus upright in a glass of water and cover with a plastic bag.

Store in a Cool, Dry Place Acorn squash

Butternut squash Onions

(away from potatoes)

Potatoes (away from onions)

Pumpkins Spaghetti squash

Sweet potatoes Winter squash

Ripen on Counter, Then Refrigerate

Avocados Nectarines Peaches Pears Plums Kiwi

Perfect Produce Chart Our handy list tells you how long you can expect produce to last—and what to eat first to save money!

1-2 Days Artichokes Asparagus Bananas Basil Broccoli Cherries Corn Dill Green beans Mushrooms Strawberries Watercress

2-4 Days Arugula Avocados Cucumbers Eggplant Grapes Lettuce Limes Pineapple Zucchini

4-6 Days Apricots Blueberries Brussels sprouts Cauliflower Grapefruit Leeks Lemons Oranges Oregano Parsley Peaches Pears Peppers Plums Spinach Tomatoes Watermelon

7+ Days Apples Beets Cabbage Carrots Celery Garlic Hard Squash Onions Potatoes

Making Healthy Cooking Fun: 100+ Superfoods You’ll Love Do you find yourself reaching for the same foods every week at the grocery store? Check out our list to spice up your routine. Set a goal to try a new food, using one of our recipes, each week. With so many choices, you'll discover just how easy it is to eat super healthy every day, even when on a budget.

Fruits Apples Apricots Bananas Black olives Blackberries Blueberries Cantaloupe Cherries Cranberries Figs Grapefruit Grapes Honeydew melon Kiwi Lemons Limes Nectarines Oranges Papaya Peaches

Rainbow chard Romaine lettuce Shiitake mushrooms Spinach Summer squash Sweet potatoes Swiss chard Tomatoes Turnip greens Winter squash Yams Zucchini

Calcium-Rich Foods Almond milk Cheese (low fat) Cottage cheese (low fat) Milk, skim or 1% Rice milk Soy milk Yogurt (low fat)

Grains Amaranth Arborio rice Barley Brown rice Buckwheat Bulgur Corn Jasmine rice Millet Oats Quinoa Rye Spelt Triticale Wheat berries Whole grain breads, cereal, pasta Whole wheat breads, cereal, pasta Wild rice

Proteins Almonds Beef, lean Black beans Cashews Chicken, skinless Chickpeas Egg whites Eggs Fish, unbreaded Flaxseed Garbanzo beans Hemp seeds Hummus Kidney beans Lima beans Lentils Miso Navy beans Nuts Peanut butter, natural Peanuts

Pears Pineapple Plums Prunes Raisins Raspberries Strawberries Watermelon

Vegetables Asparagus Avocados Beets Bell peppers Broccoli Brussels sprouts Cabbage Carrots Cauliflower Collard greens Crimini mushrooms Cucumbers Eggplant Garlic Green beans Jicama Kale Mustard greens Onions Peas Portobello mushrooms Potatoes

Miscellaneous Canola oil Dark chocolate Green tea Olive oil

Pinto beans Pork, lean Pumpkin seeds Salmon, canned or fresh Seafood, unbreaded Sesame seeds Soybeans

Sunflower seeds Tahini Tempeh Tofu Tuna, canned or fresh Turkey, skinless Veggie burgers Walnuts Wild game, skinless