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Shop with health and budget in mind

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Everyone is concerned about rising food costs. At the same time, we need to be concerned about feeding our families healthfully, and there are things we can do when shopping that combine health and budget.

Here are some things to consider:

* When buying breads and similar products, focus on 100-percent whole grain. Watch for sales and then stock up and freeze what you won't use in a week's time. “Day old” bread products frequently cost less, freeze well, and make excellent toast. Corn or whole wheat tortillas can be warmed in the microwave to make excellent burritos or enchiladas.

* When buying cereals, remember that oatmeal and shredded wheat are two of the healthiest and lowest-cost choices because they're whole grain and don't have added sugar and salt. Oats are versatile because they can be used cooked or raw for breakfast. When cooked in milk and combined with fruit and maybe a little bit of nuts, they make a hearty, inexpensive meal.

* Supply your kitchen with a variety of canned foods, and look for reduced-sodium options when possible. Canned tomatoes, a variety of beans, canned fish, tomato sauce and other family favorites are good to keep in stock for quick meals. Look for sales on store brands and stock up when prices are good.

* Purchase local produce when possible, and watch local papers for grocery store ads that offer sales on in-season produce. You can get some great deals. Don't buy large quantities unless you have specific plans to use them before they spoil. An exception might be if you plan to cook and freeze mixed dishes or soups that use the produce.

* If you use meats, choose lean, cook lean and use portion control. Meats can be one of the most expensive items that we purchase. Look for sales, and plan for no more than 2 to 3 ounces per portion. Think of it as a condiment. If you want more protein in your meal, add beans. It's the cheapest protein source, and highest in fiber.

* Watch out for expensive items such as soda, chips, commercial cereals, cookies, crackers and convenience meals. These items also usually have excessive calories.

* Shop with a list. Don't shop when hungry, and if possible, shop without other family members.