10 Ways to Save Money on Food Shopping

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

And if you're craving something sweet? Like me, it happens to me several times! One day, I don't, the next day all I wanted is to eat sweet... and it's not just small quantities, I tend to eat more the moment I taste it. That's why sometimes, I'd rather deprive myself in the beginning than to have a little bit, because that little bit will become plenty and I always wanted some more, more and more.

"Save money by passing on calorie-dense cakes and cookies; instead, opt for seasonal fruit." I love fruits too. "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. I always tell my husband that he is so lucky to have me as his wife, because I always look for bargains, which most of women do but not all. Do you agree with me girls?

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.

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.

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. 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.

5. Save on protein foods. When possible, substitute inexpensive, vegetarian sources such as beans, eggs, tofu, and legumes for more expensive meat, fish, or poultry. Eggs are an excellent, inexpensive source of protein that can be eaten for breakfast, lunch or dinner. You could also try using a smaller portion of meat, fish, or poultry and extending the dish with whole grains, beans, eggs, and/or vegetables.

6. Waste not, want not. Before you toss perishable food into your grocery cart, think about exactly how you'll use it. Try topping a bed of fresh greens with vegetables, fruits, and slices of leftover chicken. Add a loaf of whole-grain bread, and presto! You've got a nutritious meal in minutes. You can also eat leftovers for breakfast or take them with you for lunch.

7. Go generic. Consider buying store brands instead of pricier national brands. "All food manufacturers follow standards to provide safe food and beverage products of high quality." Many grocery companies buy national-brand products made to their specifications and simply put their own label on the products. Read the ingredient list on the label to be sure you're getting the most for your money. Ingredients are listed in order by weight.

8. Buy prepackaged only if you need it. Unless you have a coupon or the item is on sale, buying prepackaged, sliced, or washed products comes with a higher price tag.

9. Buy and cook in bulk. Bulk purchases can be a great way to save money - as long as they get used. You might also look in your community for shopping cooperatives that sell food in bulk at a substantial savings.

10. Plant a garden. For benefits that go beyond cost savings, plant your own produce. There's nothing better than a summer-fresh tomato from the garden. Tomatoes even grow well in containers if you don't have space for a garden, and some neighborhoods offer community gardening spaces. Start small, and see how easy it is to grow fresh herbs or a few simple vegetables. And if you invest a little time in freezing or canning your harvest, you can enjoy summer's bounty all year long.

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