By Kristin Carlino, RD

You may hear people say they can’t afford to eat healthy, but as it turns out, some of the healthiest foods aren’t the most expensive.

Eating at restaurants or buying packaged, processed food can add up quickly. A person can eat much healthier and for less or the same cost by buying fresh whole foods, buying locally and seasonally, and cooking them at home.

These small changes in the way we shop, cook and feed our families can help us find a balance between being mindful of our budgets and keeping ourselves and our families happy and healthy.

Buy Whole Foods. Unprocessed foods are cheaper and more nutritious than processed foods. They also give you total control over the ingredients. Avoid anything that comes from a box 90 percent of the time. Buy easy to prepare ground beef and chicken breasts, low-fat cottage cheese, plain yogurt, whole grain pasta, brown rice, fresh seasonal fruits and vegetables.

Buy Cheap Proteins. Keep the steaks and salmon for special occasions. Buy eggs, milk, whey, mackerel, tuna, calves liver, frozen chicken breasts, cottage cheese, and natural nut butters.

Buy Frozen Fruits and Veggies. If frozen when picked, frozen fruits and veggies can contain more nutrients than fresh ones. Since they are pre-washed and pre-cut, you’ll save preparation time, making you more inclined to eat your vegetables!

Buy Generic Food. And try store brands for raw foods like rice, pasta, eggs, milk, cottage cheese, and frozen fruits/veggies.

Buy in Bulk. Especially when your favorites are on sale. Foods like pasta, brown rice and steel-cut oatmeal are easy to stockpile.

Buy In-Season Fruits and Veggies. Food grown in season tastes better and is cheaper. Root vegetables in the winter. Apples and squash in the Fall. Tomatoes and berries in the summer.

Buy Calorie Dense Foods. Whole milk, eggs, potatoes, rice, pasta and oats are filling, healthy and easy to stockpile. They’ll help you get your daily caloric needs fast and inexpensively.

Drink Tap Water. Get a filtered pitcher and filter your tap water. It’s cheaper than bottled water, better for the environment, and healthier than drinking soda or orange juice.

Get The Customer Card. Many grocery stores hold sales for customer card holders only. Signing up takes 5 minutes and is free.

Avoid Impulse Buying. The best way to avoid impulse buying is to plan your meals ahead, make a shopping list, and stick to it. Eat before you go food shopping.

Stop Buying Food Outside. Preparing your own food gives you total control over the ingredients and is cheaper than buying food at work or school.

Prepare Your Own Food. Cook all your meals for the day on waking up or before going to bed, or use a weekend day and have the family pitch in to help. It saves you stress about what’s for lunch or dinner, and you can all plan to eat more healthily.

Registered dietician Kristin Carlino is part of the Institute for Weight Loss at Raritan Bay Medical Center in Old Bridge, NJ. The Institute provides individualized medical and surgical solutions and support for individuals seeking weight loss, who have been unable to lose weight through conventional dieting, exercise or weight loss medication. To attend a seminar or make an appointment, call 855.TIME.4.ME.