Eating healthy does not need to be expensive. Take a look at these ways to live a SuperFoods HealthStyle without spending too much of your hard-earned money.

With food prices on the rise, I have been hearing grumblings from my patients about the cost of eating a healthy diet. I thought I would gather up some of the ideas that my wife and I use to get lots of SuperFoods in our diet without breaking the bank.

The first, and most important thing, you can do to cut costs at the grocery is prepare yourself for your trip. Start by taking some time to plan meals for the week and prepare a list. Keep to the list at the store. Also, my wife and I always try to eat before we go to the market because when we are hungry, it is harder to resist buying things that aren't on the list. By having a plan and a list, you will help prevent impulse buying. Try shopping with your spouse or a friend if you find yourself prone to buying things that aren't on your list. Furthermore, look through the flyers that come from each of your local groceries and compare prices. Use coupons whenever possible.

Here are some more tips that will help you eat healthy and stay on budget:

• Choose produce that is in season. Fruits and vegetables that are in season will be more reasonably priced and will typically last longer.


• Buy apples, onions, potatoes, and oranges in large bags, instead of from the single or per-pound bin.


• Look on the internet for local farmers markets or produce markets. My wife and I buy most of our produce from a market about 35 minutes away that has great prices on produce that isn't perfect enough to be in the local groceries. If you don't mind fruits and vegetables that aren't gorgeous, then a place like this is great. Many restaurants get their produce from markets like this. Since I don't display or photograph my fruits and vegetables, I really don't care if it is perfect. This market just had blood oranges, orange peppers, and Mineola tangerines for 49 cents a pound—you can't beat that!


• If one of your favorite fruits or vegetables is on sale, then buy extra and freeze some for later.


• Buy generic when possible. Be sure to compare the labels, but typically the name brand and generic have the same nutritional value.


• Stop drinking soda and bottled water. These are expensive items that can really add up.


• Get yourself a reusable stainless steel water bottle (like a Klean Kanteen) and fill your own water bottle with filtered water from home and take it to work or the gym.


• Get to know your grocery's frozen food aisle. You can buy frozen berries, fruits, vegetables, and meat. Be sure to look at the ingredient labels to be ensure that there isn't any added sugar or salt.


• Avoid processed food. Whether it is frozen or bagged or boxed, processed foods will be more expensive than if you made the meal from scratch. These processed foods are also not as healthy and nutritious as a meal you made from SuperFoods. Processed foods tend to add lots of sodium, extra fat, and preservatives.


• Look for sales on meats and cheese. Poultry can be skinned, divided, and frozen for later use. Cheese can be frozen and thawed as you need it.


• Limit the amount of junk food, candy, chips, and cookies that you buy. These foods tend to be expensive and have very little nutritional value.


• Always look high and low in an aisle. Typically the highest priced items are at eye level and the cheaper alternatives end up down at the bottom or at the top of a shelf.


• Canned fruits and vegetables are okay if you look for low sodium options and the produce should be packed in water or juice, not oil or heavy syrup.


• Canned tuna or salmon is a great way to include fish in your diet and it is very reasonably priced. Choose fish that is canned in water, not oil.


• Buy cereals and whole grains in bulk, without fancy packaging, and put it in airtight containers when you get home.


• Buy block cheese and shred it yourself.

Finally, get creative. I will often make a filling SuperFoods chili by combining a can of chicken, some frozen spinach, canned tomatoes, corn, frozen green peppers, tomato paste, black beans, and lots of whatever spices I'm in the mood for. Usually this low-cost, tasty, and easy recipe lasts at least two or three meals. One last thing my wife and I have started doing is making extra dinner so that we have leftovers which are great for lunch the next day. Going out to eat for lunch everyday can be expensive and often unhealthy, while bringing your own lunch is a healthier, typically lower-calorie option. Once you start thinking in this mindset, you'll likely find even more ways to get the most bang out of your grocery buck.