With the cost of just about everything going up, many people are faced with tough spending choices. Surviving doesn’t have to mean sacrificing healthy foods for yourself or your family, but it might mean practicing new skills related to grocery shopping and preparing meals. Just as the higher price of gas has us thinking seriously about ways to use less, higher food prices can provide the motivation to reduce waste, cut grocery costs and safeguard our health by shopping and eating smarter.

Analyze your shopping habits. Save several weeks of grocery, restaurant and snack receipts and/or records to see where you spend your money. The 75 cents you plug into the vending machine for candy, soda or crackers could have bought a couple of pieces of fruit for yourself or the kids.

Meat, cheese and snack foods are often the largest grocery expenses. You can save money by eating smaller portions or even by having some meatless meals each week. It only takes ¼ cup cooked beans (such as pinto, black, garbanzo) to provide the protein equivalent of 1 ounce of meat, fish, poultry or cheese at a fraction the cost. For most adults, a total of 5 to 8 ounces of “meat” will meet daily protein needs.

Check the garbage. You lose money every time you toss food because it spoiled before you got around to eating it. If you regularly have purchases or leftovers that sit uneaten, the simplest solution is to buy and/or cook less. Another option is to plan ahead, assigning a purpose to each item you buy as the basis for a meal, freezing items if necessary to keep them safe. Leftover (or planned-over) meats and vegetables can become part of a salad, stir fry, casserole, sauce or soup. Fruit can show up another time in a salad, a breakfast smoothie, a quick bread or a sauce for waffles. To learn more about recommended safe refrigerator and freezer storage times, follow this link: www.foodsafety.gov/~fsg/f01chart.html.

Shop smarter. Check your refrigerator, freezer and pantry to see what needs to be used or frozen before it spoils. Check your calendar for meals that you know you will be eating away from home. Before you go to the store, plan for the number of meals you will be home, including as many food items from what’s on hand. You don’t need to make things complicated, but most people find that having a plan in mind saves on time, money and stress. Learn some practical planning tips for stretching your food dollar at http://extension.oregonstate.edu/fcd/nutrition/ewfl/module_03/.

Avoid shopping when hungry. Everything looks good when your stomach is empty. Reduce extra calories and impulse buys by scheduling trips to the grocery store after a reasonable meal. If you have to take your kids to the store with you, feed them ahead of time, too.

Keep a grocery list. Gas for extra trips to the supermarket or restaurant adds to the cost of last-minute meal decisions. Keep a grocery list where it’s easily accessible and remember to take it with you to the store. Stick to your list to avoid impulse buys, but stay flexible (and realistic) if you encounter a sale.

Avoid over-shopping. Do the math to be sure that you are saving money when you buy a larger package. Also consider whether you will be able to use the food while it is still tasty and fresh or whether you’ll end up wasting some. A larger container often contributes to over-consumption, so think twice about buying big or when responding to buy-one-get-one-free deals. On the other hand, if the larger size meets your criteria, the purchase may provide valuable savings.

Reconsider pricey “convenience” foods. Seasoned rice and pasta mixes might seem easier to prepare, but cost three and four times more per serving than make-it-yourself mixtures. They also tend to be high in sodium and are most often made with refined grains. Instead, choose quick cooking brown rice, whole wheat couscous or bulgur and add your own flavorful seasonings.

Individual packets of oatmeal and other cereals are convenient, but also expensive per serving. Pre-portion it yourself and cut the cost by half. The cups or baggies you use can be washed and reused, too.

Check this Oregon State University link for easy homemade skillet meals and other resources on eating well for less: http://healthyrecipes.oregonstate.edu.

Take lunch with you. While getting away from your workplace at lunch serves a purpose, a sizeable amount of money could be saved by packing in a healthy lunch from home (and by skipping the drive to a restaurant). Locate a pleasant place to eat and take a walk to de-stress for the rest of your shift.

Think before you drink. Soft drinks and fancy coffees can really pinch your wallet — without adding much nutritional or satiety value. A simple, calorie-free solution is to drink more water. Refill a reusable water bottle with tap water to save on both cash and plastic. Making your coffee, tea or mocha at home most mornings can provide a sizeable savings.

Beware snack foods. Heavily advertised (and easy to overeat) snack foods such as chips, granola bars, cookies, crackers, candy, ice cream and pastries are best left at the grocery store most of the time. Buying less can save you money and help with weight-loss efforts. These items are often “on sale” and tempting to buy, leaving you with less money for nutrient-filled basic foods.

Avoid checkout temptations. If you’ve made it to the check-out aisle without overspending, pat yourself on the back. While you wait your turn for the cashier, be careful about picking up a last-minute temptation, such as the $3.50 magazine or $1.50 pack of gum.

Make use of special food programs. If your family happens to qualify for free or reduced price meals at school, take full advantage of these for your children, no matter their age. Helping kids get to school early for a nutritious breakfast will save money for a consistently well-balanced dinner meal at home. It also assures them of enough energy to start their day of learning. (In case you didn’t know, middle- and high-school kids can get their breakfast at a morning break.) Check with your school if you are not sure about how to sign up for these valuable breakfast and lunch meals.

Shop the season. This time of year, take advantage of u-pick and farm stands for super-fresh produce. If you can, buy extra for the freezer to enjoy during the winter. When fresh fruits and vegetables are off-season and expensive, consider canned, dried or frozen varieties. Store brands tend to be a better value than the national brands.

Carol Walsh is a registered dietitian and certified diabetes educator at the Corvallis Clinic and Albany Family and Specialty Medicine.