Rising food prices have made eating well on a budget that much more difficult. It can still be done, experts say, but a trip to the grocery store now requires planning and discipline.

“Planning is one of the best ways to stretch your food dollar,” said Anne Hoisington, a registered dietitian with the Oregon State University Extension Service. “Put together a menu, and from your menu put together a list of the grocery items you’re going to need.”

Hoisington said it’s important to stick to the list when you’re at the store.

To show us how it’s done, Hoisington took a walk through a Safeway store in downtown Portland. She grabbed inexpensive, non perishable and nutritious foods for ther pantry. Beans, both canned and dried, are a favorite.

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She also said store brands for basic items like ketchup are a great bargain, especially the large size.

“If you look at the cost it’s 6.7 cents per ounce,” Hoisington said, holding up the big bottle. The smaller bottle is 8.8 cents per ounce.

She said another way to eat well and save money is to buy fresh produce in season. For example, Hoisington found a package of four ears of fresh corn on the cob, but she advised against it.

“It’s just not time for affordable corn on the cob,” she said, pointing to the $6 price. “That would be $1.50 per ear of corn, and that’s a lot of money.” Hoisington said the better buy is a large bag of frozen corn selling for around $2 for 10 servings.

For more great buys in the produce aisle, Hoisington said go for the 20 pound bag of russet potatoes.

She also warned shoppers to be very careful in the soda, snack and cereal aisles. Hoisington said those foods tend to be highly processed and overpriced, and can lack nutrition.

She saw a product in the cereal aisle called Fruit Loops Cereal Straws. Packaged in a colorful box and positioned on the shelf at eye level for a 5 year old, they sell for $4.49.

“Not surprisingly, the second ingredient is sugar,” Hoisington said, adding that she can see how kids would want it. “That’s another reason not to bring your children with you (to the grocery store),” she said.

Hoisington said she’s not a coupon clipper. She said they’re mostly printed to sell name brands, and that the store brand is often a better value even after including the coupon savings.

Her bottom line for stretching your dollar: make a list, check it twice, and don’t forget to bring the list with you when you shop.

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