10 Ways to Save Money on Food Shopping

Healthy Food Is Cheaper Food continued...

"The ideal food is nutrient-dense, not calorie-dense, and the least expensive may be fresh, frozen or canned," Tallmadge says.

And if you're craving something sweet?

"Save money by passing on calorie-dense cakes and cookies; instead, opt for seasonal fruit," says American Dietetic Association president Connie Diekman, RD. "Fruit is fat-free, high in nutrients and fiber, and a natural energizer."

Look for sales or coupons for light ice cream or nonfat frozen yogurt to enjoy with your fruit, and you have a delicious, fat-free, low-calorie dessert.

Here are 10 simple strategies to beat the rising cost of food and help your grocery dollars go further:

1. Buy produce in season. Check the food section in your newspaper to find the best buys for the week, based on fresh produce in season. Food in season is usually priced to sell. During the summer months, corn on the cob can cost as little as 10 cents an ear; at other times of the year, it may cost 10 times as much. Also, shop your local farmers' market for great deals on local produce; the prices won't include shipping costs.

2. Use sales and coupons. Planning meals around what's on sale can lower your grocery bills, especially if you also use coupons (make sure they're for item you would buy anyway). Sunday newspapers are full of coupons and sales circulars to get you started. It's also a good idea to stock up on staples when they're on sale. "Buy one, get one free" is basically a technique to get you to buy twice as much as you need at half the price. At some markets, though, the product rings up half-price -- so you don't have to buy more than one to get the savings. Use your freezer to store sale items that can be used at a later date.

3. Brown-bag it.  Making lunch and taking it with you is a great money-saver and an excellent use of leftovers for meals at work, school, or wherever your destination. "Packing your lunch not only saves you money, but you can control all the ingredients so they are healthy and low in calories," says Diekman, who is nutrition director at Washington University. Pack a simple sandwich, salad, soup, wrap, and/or a hearty snack of cheese. Use freezer packs and containers to keep food at the proper temperature unless you have access to a refrigerator.

4. Think frozen, canned, or dried. Next time you're gathering ingredients for a recipe, try using frozen, canned, or dried foods. They may be less expensive than fresh, yet are equally nutritious. Produce is typically frozen, canned, or dried at the peak of ripeness, when nutrients are plentiful. Fish and poultry are often flash-frozen to minimize freezer damage and retain freshness. With frozen foods, you can use only the amount you need, reseal the package, and return it to the freezer. If it's properly stored, there's no waste. Canned foods are often sitting in a bath of juice, syrup, or salty water, and usually require rinsing. Dried fruits are concentrated in flavor and a great substitute for fresh fruit. Also consider using powdered or evaporated versions of milk in soups, casseroles, mashed potatoes, or desserts. Buy the form that gives you the best price for your needs.