shop online at www.missourivalleyshopper.com Healthy Eating On A Budget By Ann Schwader SDSU Extension Nutrition Field Specialist Grocery shopping for you and your family can add up, especially if you aim to stock your pantry with nutritious foods each week. Simple tips such as meal planning, using coupons, and shopping seasonally can help you stretch your food dollar. Saving money at the grocery store does not mean you have to give up your favorite nutritious foods. Here are some tips that you can use during your next grocery store run. Fruits & Vegetables •Buy produce that are in season – these will usually be less expensive. •Check dates and use what you can before it spoils. •Try canned fruits and vegetables. Canned fruit in 100% fruit juice or canned vegetables listed as “no salt added” are great alternatives and still offer many nutrients. •Frozen vegetables can also cost less and are just as good for you as fresh vegetables. These also last longer, as long as you have the freezer space to store them. Grains •Rice and pasta are great options that are low-cost – try brown rice or whole grain pasta. Proteins •Low-cost options such as beans are a great source of protein included in a main dish or offered as a side dish. •Buy family-size packages of meat and freeze the unused food. Choose lean meats for healthier options. •Eggs are another great source of protein that are a low-cost food item. •Canned fish – such as tuna, salmon or sardines are perfect sources of protein that you can store for a long period of time. Dairy Products •Buy larger sizes of yogurt and add in your own fruit or flavors, instead of buying individual yogurts. Other tips •Save money by skipping the sweet treat or salty snack aisles. •Plan your weekly meals – make a list before heading to the store. •Try and use items that you already have. •Read sales flyers for weekly sales or coupons. •Store brands often offer products at a lower cost than name brand foods. Remember to include food choices from all 5 food groups for a well-balanced meal. By building a healthy lifestyle, you can avoid problems associated with weight as well as reduce your risk from many chronic diseases. 1101 September 5, 2017 • Page 5 Announcements 1200 Events DONATE Homegrown Chicken Fryers. Maxwell Colony, call for appointment. Will deliver to Yankton. 605-660-0997. PLEASE NOTE This publication does not knowingly accept fraudulent or deceptive advertising. Readers are cautioned to thoroughly investigate all ads, especially those asking for money in advance or ads that sound too good to be true. Ponca Craft Show Saturday, November 11 Ponca Public School 9:00am- 2:00pm Interested vendors please call Kayla at 402-755-2369 for more information www.missourivalleyshopper.com Cars 1460 YOUR CAR TO CHARITY. Receive maximum value of write off for your taxes. Running or not! All conditions accepted. Free pickup. Call for details. 855-752-6680 (MCN) DONATE YOUR CAR, TRUCK OR BOAT TO HERITAGE FOR THE BLIND. Free 3 Day Vacation, Tax Deductible, Free Towing, All Paperwork Taken Care Of. 1-800-283-0205 (MCN) Boats - Watercraft 12' Jon boat; trailer; 2017 4hp. Tohatsu motor, $2,200. Call 605-665-5713 or 605-6607072. 1250 nani 1355 Work Wanted Caring & Compassionate woman looking to provide homecare for anyone who needs assistance in the Yankton & Crofton area. 20 years experience, excellent references. 308-440-2528. 1410 Cars *Any Year, Make or Model* WANTED DEAD OR ALIVE 1475 Other Services Agriculture JIM RIVER FENCING LLC IRENE, SD Farm/Ranch/Feedlot/ Commercial Fencing Installation of new fence, repair work & Tear out. Serving SD, NE, IA & ND. Call today for a free estimate. Warranty on all work Jim: (253)-228-1911 Elizabeth: (307)-620-2914 Home Improvement Siding, Gutters, Windows, Roofing, Vinyl, Fences & Decks Huber Home Improvement, Estimates. Employment opportunities 1-800-658-2226. 1490 Lawn - Landscaping Klein's Tree Service 1601 Eastside Dr. Tree removal, tree trimming Stump Grinding 605-665-0119 or 605-660-0028. WILL REMOVE TREE Stumps. Schumacher Tree Stump Removal, Insured. Dennis Schumacher, Call 402-3884487. 1500 Moving - Storage 2000 Ford Taurus SE 105,000 miles, very good condition, Price $2,800. Details 605-6652424. Buying junk cars, pickups, vans, running or not. Free pickup. McLean Auto Salvage 402-360-0756 CARS/TRUCKS WANTED!!! All Make/Models 2000-2015! Any Condition. Running or Not. Competitive Offer! Free Towing! We're Nationwide! Call Now: 1-888-416-2330. nani CASH FOR CARS: We Buy Any Condition Vehicle, 2002 and Newer. Competitive Offer! Nationwide FREE Pick Up! Call Now For a Free Quote! 888366-5659! (MCN) 1435 Carpentry A Full-time Carpenter Available. No job too small! Free estimates. Lots of experience. Call Bob Edwards at 605-665-8651. For All of Your Carpentry Needs: Custom Built Windows, Siding, Garages, Additions, Patios and More. Call Andersh Carpentry at 605-661-1190. 1460 Contractors ALL THINGS BASEMENTY! Basement Systems Inc. Call us for all your basement needs! Waterproofing, Finishing, Structural Repairs, Humidity and Mold Control FREE ESTIMATES! Call 1-800-640-8195. Corby Johnson Roofing Free Estimates, work guaranteed, insured. Specializing in siding, windows, and general construction. 605-6539977. J & G ENTERPRISE Recent storm damage One Call We Do It All 605-661-2494 Locally Owned & Operated 1555 Dogs - Puppies Wanted: A New Home for Mickey This sweet girls seems to love everyone and is great with most other animals as well. She has some pretty good manners and is housetrained. She is a pretty active girl too, so please give her lots of exercise. Car rides are a favorite activity, too. Call Heartland Humane Society at 605-664-4244. Visit heartlandhumanesociety.net Ad sponsored by Sally & Terry. Lewis & Clark Realty, Inc. Other Pets ADOPTIVE HOMES NEEDED for several kittens, dogs & puppies. See Heartland Humane Society at www.heartlandhumanesociety.net or call (605)664-4244. 1600 Other Real Estate EQUAL HOUSING OPPORTUNITY All real estate advertised in this newspaper is subject to the Federal Fair Housing Act, which makes it illegal to advertise any preference, limitation, or discrimination based on race, color, religion, sex, handicap, familial status or national origin, in the sale, rental or financing of housing or an intention to make any such preference, limitation or discrimination. Familial status includes children under the age of 18 living with parents or legal guardians, pregnant women and people securing custody of children under the age of 18. In addition, South Dakota State Law also prohibits discrimination based on ancestry and creed. This paper will not knowingly accept any advertising for real estate which is in violation of the law. All person are hereby informed that all dwellings advertised are available on a equal opportunity basis. If you believe you have been discriminated against in connection with the sale, rental or financing of housing, call the South Dakota Fair Housing ombudsman at 877-832-0161. 1605 Apartment For Rent 1 & 2 Bedroom Orchard Square, 418 W. 15th, for elderly or persons with disabilities. Rent based on income and includes utilities. Equal Housing Opportunity. 605-665-6135 or Skogen Company 605-2633941. Help Wanted Find us on Facebook/Full photo gallery and information Sucker Rod & Pipe. All sizes for fencing and manufacturing. Menno, SD 605-387-5660 605661-5050. * H & H ROOFING * We Install/Repair Roofs of all kinds FREE Inspections/Estimates GAF MasterElite Contractor Licensed/Bonded/Insured * Justus 605-857-1472 * Hartington Tree LLC Trees for sale: Evergreen, Shade and Ornamental. TreeTrimming/Removal/Transplanting. Yankton 605-260-1490 Hartington 402-254-6710 Kent & Kyle Hochstein Licensed Arborists www.hartingtontree.com Jimriverfencing@hotmail.com Cars, Pickups, SUV's, Vans, Buses, Semis, Farm Trucks, and Heavy Equipment PAY CASH ON THE SPOT! ONE CALL DOES IT ALL! CALL NOW! 605-956-0855 Roofing - Siding 1565 Learn to play guitar, piano, bass & drums with private music lessons at RIVERCITY MUSIC STUDIOS in the YANKTON MALL 605-6654363. Motorcycles WANTED OLD JAPANESE MOTORCYCLES KAWASAKI Z1-900 (1972-75), KZ900, KZ1000 (1976-1982), Z1R, KZ 1000MK2 (1979,80), W1-650, H1-500 (1969-72), H2-750 (1972-1975), S1-250, S2-350, S3-400, KH250, KH400, SUZUKI-GS400, GT380, HONDA-CB750K (1969-1976), CBX1000 (1979,80) CASH!! 1800-772-1142 1-310-721-0726 usa@classicrunners.com 1200 NEED CONCRETE DONE? I'm here to help. Call me no job too small. Excavating to General Contracting as well. Call Mike at 605-661-3307. 1485 1240 Contractors 1530 FOR SALE STORAGE CONTAINERS 8'x20' AND 8'x40' USED CONTAINERS FOR SALE, LARGE SELECTION, WIND & WATER TIGHT, SEE AT 27083 SUNDOWNER AVE. IN SIOUX FALLS, WE CAN DELIVER, CALL DWAYNE AT 800-950-6464, EXT. 7630 OR JERRY AT 800950-6464, EXT. 2135 FOR DETAILS Mona's Climate Controlled Storage Various Sizes $55/month Dan Specht Licensed Real Estate Broker 605-661-0283 Full time cow/calf & feed lot operation help. Experience with equipment, feed lot and calving helpful but not required. Call 402-256-9353 Leave a message or send resume/references to pfeedyards@gmail.com Approximately 2,100 sq. ft. Previous Academy of Dance, Available October 1st. On and off street parking, seperate entrance, seperate utilities. For Inquiries Call Leisure World - 665-1240 (MCN) Participating Businesses Are… “Full Service Farm Equipment” East Hwy. 50, Yankton, SD 1-800-827-9700 • 605-665-3872 sales@koletzkyimplement.com • www.koletzkyimplement.com J&H Cleaning Services YANKTON WORKS Want your REAL-TIME MESSAGE on the most visited media website in the Yankton area? Join our ‘Friends2Follow’ program! Contact your Yankton Media Representative today! 605-665-7811