There’s a part of summer when the heat sticks to you like glue. If you don’t have air conditioning (or you’re trying to cut back on your bills), you need practical ways to keep cool.

1. Slay calories with slaw. Most of us think of lettuce as the backbone for salads, but grated cabbage can provide a nice, crunchy change of pace. Use it as your base and add dried fruit, carrots and a spicy ginger dressing. Pack it into a tortilla for a truly portable meal.
2. An apple a day doesn’t just keep the doctor away. That extra boost of fiber provides plenty of vitamins and satisfies sweet cravings - especially when paired with a dab of peanut butter. Add some raisins for extra sweetness, and for a more filling option, use apples and peanut butter (with or without raisins) between two slices of whole-grain bread.
3. Broccoli and cauliflower are super cheap in the fall. They’re great as a side dish, but they also make a great packable snack with a dip or some protein- and fiber-rich hummus. You can also go for a low-fat ranch for a little more zing.
4. Honor the great pumpkin! Canned pumpkin is a great starter for soup or quick bread, both of which make great on-the-go lunch and snack options. For bread, use part white and part wheat flour and consider maple syrup for part of the sweetener to add even more fall flavor as well as a healthy dose of calcium.
5. Go for the bird! Turkey is on sale at least once during the fall. If you have freezer space, buy a second one (your butcher can cut it in half for easier storage) and use it for sandwiches and wraps for on-the-go lunches that are delicious, nutritious and budget-friendly. Not a turkey lover? Pork also goes on sale in the fall. Pop a low-cost cut in your slow-cooker, add a jar of barbecue sauce and let it simmer for another tasty wrap option.

The key to low-cost eating this fall: use your circulars and plan around sale items. With a little know-how, your body and your budget will thank you!