1) Shop the perimeter of the grocery store for the bulk of your groceries

This is where most of the basic, fresh and less processed foods are. Most produce, dairy products, meats, and grain products are usually located on these outer aisles.

Often these foods are the most nutrient-rich-that is, they provide a substantial amount of nutrients for their calories.

Then after you shop the outer aisles, dip into the inner aisles for staples that you know you need.

2)Produce: Nutrient rich and economical ways to give you more nutrients per bite

-To save money buy colorful, delicious fresh produce in season

-In the winter, think the three "c's" carrots, collards and cabbage which provide you crunch, color and cost savings

-Use dried fruit like raisins.

-A full fruit serving is only ¼ a cup, and provides plenty of fiber, vitamins and anti-oxidants for your health.

-At 25 to 30 cents per serving, you economically meet one of your recommended fruit servings, compared to 75 cents to a dollar a serving for fresh fruit in the winter.

-Frozen and canned fruit and vegetables are also a nutrient-rich option.

-Processed just after they are harvested, they maintain nutrient content.

-You only take out what you need, storing the rest and decreasing expensive food wastage.

3)Beverages

-Shocking statistic, 84% of teens spend money and drink on a daily basis, sports drinks

-Milk with nine essential nutrients, is the best bargain at $0.25 per glass

-Compare with sport and energy drinks at one to two dollars per bottle-and usually the bottle is two servings, but realistically the kids drink it in one sitting

4)Save on protein foods

-With flash frozen foods such as fish and meat, use only the amount you need, reseal the package, and return it to the freezer. Properly stored, there's no waste.

-When you do buy meat, choose smaller portions of lean cuts.

-Use more inexpensive, vegetarian sources such as beans, eggs, tofu, and legumes.

-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.