These are difficult times for Americans; simply turning on the news has become a source of stress for many people. Between reports of the floundering economy and rising obesity rates, it's hard to know where to focus your attention: on your waistline or on your wallet? Luckily, you don't have to choose. With a little preparation, your weekly shopping trips can be equally beneficial to your health and easy on your budget.

First, make a list and stick to it. This rule is equally important whether you're more concerned with nutrition or with your budget, as it lets you plan out healthy, appealing meals while laying out the cost ahead of time. However, be flexible and willing to substitute ingredients, especially when it comes to healthy foods, like various vegetables, on sale. Sticking to a list also helps you use sales and coupons to stock up on staples; while you put out more money up-front, buying these items in advance lets you buy them when they're inexpensive and make sure you always have them available instead of having to buy specifically for a recipe, which could result in buying at a higher price or compromising health for a cheaper product. When healthy, lean meats like chicken breasts are on sale, buy in bulk, separate into baggies, and freeze. Canned tomatoes, whole-grain pastas, and extra-virgin olive oil can be the base for a range of healthy meals, so make sure you always have some on hand.

Next, buy smart. Don't assume that organic is always better; the recent focus on organic products has caused worry for a lot of budget-conscious consumers. However, don't despair; fruits and vegetables with thick, inedible skins like bananas and citrus pose less of a risk of pesticide consumption, so you don't have to shell out the extra cash for organic. Also, be careful about where you cut corners. Remember that an item's true price has to do with more than what's printed on the label; it's more expensive to buy pre-cut veggies, but if you buy whole vegetables and end up throwing some away because you never got around to using them, that's money wasted. Also, pay attention; a name brand on sale may still be more expensive than a generic. However, you can also use sales and coupons to try healthy foods you might not otherwise buy. Go on the grocery store's website and look for online coupons.

Finally, lose your prejudices. Many people don't even think of buying frozen vegetables because they have a preconceived notion that fresh is always better. However, frozen vegetables tend to be inexpensive, especially on sale, and since they're frozen at the peak of ripeness their nutritional value is just as high, if not higher, than fresh vegetables. Since they don't go bad, you can make sure you always have some on hand without worrying about wasting them, and if they're always around, you're more likely to use them in your planned recipes or even to build recipes around them. Beans are another food that we don't eat nearly as much as we should, but they provide an excellent, inexpensive source of protein and fiber. Dried beans require more work than canned, but they are cheaper and lower in sodium. You can replace some or all of the meat in many recipes for a less expensive and healthier dish - that's a win-win. Add kidney beans to hamburger meat before cooking, white beans to chicken soup, and just about any kind of bean to chili to instantly lower fat, cholesterol, and cost, while keeping the protein high and adding heart-healthy fiber.

Learn more about this author, Heather Russell.
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