Nutrition on a shoestring

Buy plain lower-fat yogurt and add your own fresh or frozen fruit. Use fresh fruit that is in season such as peaches and berries in the summer; year-round, economical bananas are a great taste addition and a source of vitamin A and potassium. Canned fruit, packed in juice with no added sugar, is also good in yogurt. (Your body will be able to absorb the calcium in yogurt as long as you've eaten foods with vitamin D or are exposed to sunshine.)

Check the unit price for deli- or store-packed cheeses. They may be cheaper than commercially packaged name-brand varieties.

If you buy margarine, choose one that is non-hydrogenated. The process of hydrogenation produces trans fatty acids that have been shown to raise LDL or "bad" cholesterol levels. If you use it on a regular basis, buy larger size tubs for economy. Remember to spread thinly.