With everything else in the economy going up, it is no wonder grocery prices are as well. Anyone who is looking for a way to stretch their dollars when it comes to going grocery shopping should follow a few suggested tips.

Buy in season: It is always wise to buy produce when it is in season. Many newspapers and online coupons will offer discounts for produce that is in season, which often saves a few pennies that add up the more a person buys. Local farmers’ markets also sell produce in season at very reasonable prices, so always check those markets out first and contribute back to your local produce community.

Look for coupons: It is smart to check newspapers for coupons because a week’s worth of meal can be planned out around food that is one sale. Most times Sunday’s newspaper is full of the most coupons, and also provides plenty of coupons that can be applied towards staple items. A person should always stock up on staple items when they are on sale or have coupons to apply towards them; this can save a person several hundred dollars a year on groceries. The most valued coupons and sales are those that are ‘buy one get one free’, but always be careful when purchasing these items to make sure the prices are jacked up before the sale price is applied.

Think of buying frozen food to store: Buying food that is frozen, canned, or dried is always a smart move to make when trying to save money on groceries, and most importantly these types of foods are just as nutritious as fresh foods. Most produce items are frozen, canned, or dried when they are at the peak of their ripeness, which ensures they are full of nutrients. The best thing about frozen foods besides being nutritionally healthy is they can be used in amounts-needed. What is not used can be resealed and put back into the freezer; this assures there is no waste. Foods that are canned should always be rinsed before consumed because they bathe in juices, syrups, or salty water before being opened.

Look for powdered or evaporated milk alternatives: Buying versions of soups, desserts, mashed potatoes, and casseroles with powdered or evaporated milk is also less expensive than buying other versions.

Substitute meats with cheaper alternatives: Instead of purchasing expensive poultry, meats, and fish, substitute these items with inexpensive items such as legumes, beans, tofu, and eggs. This enables a person to save money while at the same time eating more healthy plant foods. When meats are purchased they should be bought in smaller portions that are of lean cuts.

Eat leftovers, buy less: Of course when it comes to saving money on groceries a significant amount can be saved by eating leftovers. There are many dishes that can use leftovers, such as salads, casseroles, soups and stews. Leftovers should also always be used for lunches instead of eating out.

Shop for generic brands: These brands are generally quite a bit less expensive then national brands. It is also wise to buy cereals and oatmeal that consist of fewer additives; these are usually a lot less expensive and healthier than other types of cereals.

Don’t buy processed: Almost all items that are prepackaged, washed, or sliced come with higher price tags than those that are not. While it is possible to buy some washed, sliced or prepackaged items for cheaper than ones that are not if they are on sale or a consumer has a coupon, these items should most times be avoided. Many people also find they save an incredible amount of money by completely avoiding aisles with processed foods and snack foods.

Join a club: Joining a club that allows consumers to buy in bulk is one of the smartest moves to make when it comes to saving money on groceries. Buying in bulk saves both time and money, as well as saves time cooking in the kitchen. Persons who cook in bulk can cook a large amount of food at one time and then store the food appropriately and use it throughout the rest of the week.

Grow your own: Planting a garden has benefits that reach far beyond saving money. Fresh fruits and vegetables always taste wonderful, and better yet, who does not love enjoying being outdoors and growing their own food?

This is a guest post by David who is co-founder of a leading independent balance transfer rate comparison service based just north of Sydney, Australia called Credit Card Compare.

1. Use fillers for meat dishes.

Viv from Rockville:
My husband and I made a tradeoff when we had our son – I would be a stay-at-home Mommy and our income would drop drastically.  We don’t regret that decision for a moment. Unfortunately, meat is expensive, and vegetarianism just doesn’t appeal to us.  In order to stretch our meat dollars, I have learned to stretch the meat itself by adding fillers to my recipes. Ground meat recipes can be stretched with beans and grains…I often use a 50/50 ratio to meat, which cuts the meat cost per meal by 50%! Casseroles are a good friend to our food budget, too.  Pasta, rices and veggies stretch chicken breast, tuna, and cubed beef much farther. It is possible to trim your food budget while feeding your family healthy, organic foods…you just need to be creative!

2. Get your kids involved in your food budget.

Rebecca from Birmingham:
To save money on trips we give our boys their own food money.  Before we leave, we work up a reasonable budget per meal and give them the money up front.  Then at each stop they can decide how much money they would like to spend, understanding that they get to keep anything they do not spend on food.  We also carry a cooler full of nutritional options like fruit and veggies that are “free.”  Not only do they suddenly love the healthy foods, but we save a bundle of money and heartache at each stop.  There is no more begging for large amounts of fast food they cannot eat.  It is amazing how frugal this teaches them to be.

3. With a little creativity, soups can be great meals.

Amy: For an easy take-to-work lunch, I divide a 32 oz. tetra pack of tomato soup into 1 3/4 cup or 14 oz. containers. Then I add frozen corn, edamame, spinach or whatever vegetable sounds good. I often have leftover rice or pasta, and that goes in, too.

Add a little salt to taste (the veggies will dilute the soup a bit.) I get about 4 containers that I can keep in either the fridge or freezer. They re-heat easily, and this method is cheaper than buying individual servings. The veggies don’t get mushy, as they do in canned soups, and I have the flexibility to use whichever ingredients I’m hungry for at the time.

I like to use Amy’s canned soups that I buy from Costco, which include 4 cans of lentil and 4 cans of minestrone soup. Each can of soup ends up costing only $1.50 each as opposed to $2.50 or more at the grocery store. And soups are easy and can be heated quickly. I then add some shredded cheese and eat with crackers or a salmon sandwich.

1. Cook most of your meals. Buying raw food is much cheaper than eating at a restaurant. At least buy foods you can heat up like soups, ravioli, chicken nuggets and add ingredients to make it your own, like cheese.

2. Try substituting vegetarian foods for some of your meals. Meat can be expensive! I have learned to make veggie meatloaf, meatless roast, tofu scramble, kale, summer squash, and veggie sausages, some which tasted almost like meat. Lentil soup is also a yummy. We’re supposed to eat more vegetables anyway.

3. Buy in bulk when you can. At Costco, we buy our raw chicken, Amy’s lentil and minestrone soups, Dave’s Gourmet Pasta Sauce (with heirloom tomatoes), almond butter, and Alvarado St. sprouted wheat breads. Buying those things separately would be more expensive. For example, the bread is $4.49 a loaf in grocery stores, at Costco, for 2 loaves, it’s about $6.69, with a savings of $2.29. I freeze both loaves since I don’t eat bread everyday. When I need it, I just take a slice from the freezer and toast it and it tastes exactly the same. Some people even invest in an extra freezer so they can stock up during sales. Amy’s soups are $2.49 each in the stores. At Costco it’s $11.99 for 8 cans, with a savings of $7.93!

4. Shop at a Chinese Supermarket. It’s just like the major chains minus the frozen dinners and processed foods, which will save you money in the long run because you will be forced to cook from scratch. You can get fresh vegetables, fruits, fresh seafood, meats, etc. Prices are dirt cheap and I am not exaggerating! For example, green onions are only 49 cents vs. 99 cents at Safeway/Vons. And Chinese supermarkets are not just for Chinese people. There’s no excuse not to go if you live near one.

5. Plan your meals. By planning your meals ahead of time, you will save yourself time and money. There will less wasted food because you won’t forget about some of the food you bought. Think about all the forgotten food sitting in the pantry or the rotten vegetables you throw out during garbage day. Instead of looking into your fridge to decide what to cook, you will see it on your meal planner on your fridge. You will be able to use all of the food you have bought to make a meal.