10 smart ways to cut costs at the grocery store

6. Water yourself down
Dehydration can be a cause of many symptoms such as fatigue, constipation and bloating. Instead of buying a bottle of water every day for $1-2 dollars, invest in home filtration such as a charcoal filter system or a home-delivery system. Fill up a bottle and take it with you rather than buying when you're out and about.

7. Buy day-old whole-grain bread
Purchasing whole-grain day-old bread is a wonderful way to save some pennies and it's available at most bakeries. How do you know if you're buying whole-grain? Check the ingredient label. Avoid food items that are made with: whole wheat, enriched wheat flour or wheat flour. Instead, look for breads that are made with: 100 per cent whole wheat or whole grain.

8. Rice, rice, baby
Loaded with precious minerals, vitamins and fibre, brown or basmati rice is a nutritious and affordable addition to your diet. Avoid white rice as it can trigger weight gain and energy fluctuations.

9. Visit a local farmer to buy free-range chicken
One pound of organic chicken in the grocery store can range from $12 to $14. On the flipside, one pound of free-range chicken from your local farmer's market ranges anywhere from $4 to $6 per pound -- quite the savings!

10. Make a list and meal plan
Before going to the grocery store, make a list of what you intend to buy and plan specific meals for the week. By doing so, you're less likely to waste food and money.

In a nutshell, healthy eating can be worked into any budget. Simply follow the steps above and before long, you'll be shaving dollars off your grocery bill.

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Dr. Joey Shulman is a registered nutritional consulting practitioner (RNCP), and the author of Winning the Food Fight (Wiley, 2003) and The Natural Makeover Diet (to be released January 2006). She maintains a private practice in Toronto where she utilizes her clinical experience to help others. For more information, visit her website at www.drjoey.com.