By Theresa Stahl, RD, LDN

Q: With food prices rising, it's getting harder to eat healthfully. Where does it pay to splurge, and where does it make more sense to scrimp?

A: Rising food prices are being felt by all of us, and every trip to the grocery store is a reminder.  While each person makes individual choices about where to splurge and where to scrimp, based on their own priorities, here are some ideas to consider:

1.     Most Americans eat more protein, especially in the form of meat, than needed to meet their nutritional requirements, so this is an area where cutting back or scrimping can be beneficial for both your wallet and your health. 

2.    Eat more vegetarian meals.  This is the idea behind Meatless Monday, a national health campaign, in association with Johns Hopkins Bloomberg School of Public Health, to help Americans prevent heart disease, stroke, diabetes, and cancer—four of the leading causes of death in America. 

3.    Choose beans and egg-based entrees as less expensive alternatives to meat.

4.    Consider buying canned meats, such as salmon, tuna, chicken and clams for less expensive alternatives to fresh.

5.    Buy in bulk for staples or frozen foods that you’ll use, but don’t buy bulk items if you won’t use them.  Wasting food is like throwing money down the drain or in the trash.

6.    Try store brand products. Store brands spend less on advertising and pass the savings onto the consumer. 

7.    Keep nonfat dry milk powder on hand for use in baking.

8.    Take advantage of shopping at local farmers’ markets, and consider planting your own garden.  It’s not too late to plant late summer and fall vegetables. Check with the Cooperative Extension office in your area for recommended planting schedules.  

9.    Splurge on fresh produce in season, which you can freeze or can for later feasting.

10.    Splurge on weekly grocery store specials, especially expensive items that may be “buy-one-get-one-free “on special.  Review your store sales flyer for weekly bargains.