With prices are on the rise, it can be a bit of a struggle to stay within a food budget while grocery shopping. Still, try to choose plenty of foods from the outer perimeter of the grocery store — fruits, vegetables, lean meats, low-fat dairy and whole grains — for a healthful diet. Try these tips to eat healthy and keep that grocery bill low:

n Plan a weekly menu and prepare a shopping list from this. When you are in the store, stick to the shopping list and avoid extra impulse buys.
n Try not to shop when you are hungry — this can lead to extra, less nutritious items in your cart.

Compare prices of different brands. Store brands tend to cost less than national brands and are just as nutritious.

Compare unit pricing on the shelves. Purchase the item that is the lowest price per unit. Be sure to check higher and lower shelves because the most expensive items tend to be at eye level.

Purchase fresh fruits and vegetables that are in season. They will be economical and taste the best. Remember to plan your weekly menu to include seasonal fruits and vegetables.

Limit pre-cut and pre-bagged produce because it tends to be more expensive. Save money by washing and cutting the produce at home.

Frozen fruits and vegetables are excellent staples to have in the freezer. Watch for your grocery store flier and purchase these items when they are on sale.

Lean meats are an excellent source of protein. Again, you can watch for sales and purchase them when the price is right. Look for loin cuts of beef and pork, chicken breast and extra-lean ground turkey.

Beans will add protein, iron and fiber to your favorite dish. They also are inexpensive. Add canned black, garbanzo or red beans to your next homemade casserole or soup.

Low-fat dairy foods are high in calcium. Skim milk, light yogurt and low-fat cheeses are healthy choices. Try buying these items in bulk to save money or look for sale items.

At least half of your daily grain intake should come from whole grains. Experiment with store-brand whole-grain pasta and brown rice. Also try store-brand oatmeal and low-fat popcorn.

Drink plenty of water from the tap or try brewing your own tea to replace more expensive beverages such as soda and juice.

Below is a great recipe for pork tenderloin with crisp fall apples. Don’t forget to purchase the tenderloin when it is on sale. Happy and healthy shopping.

Pork Tenderloin with Apples

For pork:

2 pork tenderloins, about 12 ounces each

1 teaspoon Dijon mustard

3 tablespoons sherry vinegar

1 tablespoon olive oil

1/4 teaspoon salt

1/4 teaspoon pepper

1 clove garlic, minced

For apples:

1 tablespoon butter

2 Granny Smith apples

1/4 cup apple cider vinegar

1/4 cup honey

Using a sharp knife, remove and discard any visible fat from the tenderloins. Mix the remaining ingredients for pork together in a shallow bowl. Add the trimmed tenderloins and marinate for at least 30 minutes or overnight in the refrigerator.

Preheat grill to medium-high heat.

Sear the pork on the grill on all sides. Lower the heat to medium and cook for 8 to 12 minutes, until the pork is just cooked through. Transfer the pork to a cutting board and let the meat rest 2 to 3 minutes. Slice pork, arrange the slices on a serving platter and keep warm.

Meanwhile, met the butter with apples in a medium skillet over medium heat. Using a slotted spoon, transfer the apples to the platter with the pork. Add vinegar and honey to skillet and bring to a boil. Cook until the mixture becomes a syrup consistency, about 3 to 4 minutes. Pour the syrup over the pork and apples and serve.

Nutritional information per serving: 458 calories, 16 grams fat, 29 grams carbohydrate, 48 grams protein.

Source: foodfit

Sara Ashbeck is a registered dietitian at Gundersen Lutheran Medical Center. The 500 Club is a healthy-eating program coordinated by Gundersen Lutheran registered dietitians, and its members include restaurants, grocery stores, delis and vending

companies.

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