There are many things you can do to stretch your family's food dollars. Here are a few:

- Buy nutritious foods when they are on sale and/or in season.

- Buy only the amount of food that your family will eat, but remember that bulk foods often are less expensive. Don't buy amounts that will go to waste or spoil before you get a chance to use them.

- Use meat at every meal? Try making meatless (but nutritious) main dish substitutes.

- Try fresh fruit desserts instead of ice cream, and veggie snacks like carrots, celery sticks, and apple and orange wedges instead of packaged chips and cookies.

- Concentrate on eating whole grains and fruits and vegetables for most of your menu... simple foods are often less expensive than highly processed foods.

- Choose baked potatoes, whole wheat bread, whole wheat pasta, corn tortillas, brown rice, bran cereals, oatmeal, bags of crisp apples, bananas, canned green beans, canned tomatoes and tomato sauce... all are inexpensive and can be combined to make great menus. Use small amounts of fats (peanut butter, cheese, nuts) to supplement these complex carbohydrates, and add small amounts of lean proteins like skinless chicken and turkey.

- Don't waste your food dollars (or your waistline) on sugar sodas, high calorie juices, donuts, chips, and fast food. Remember that when you stay healthy, you save on medical bills and lost work productivity.

- Nutritious food is important to your health. Don't skimp on eating well at the expense of renting video games or cable television.

Still need help?

- Sign up for EFNEP (Expanded Food and Nutrition Education Program) classes through a local Cooperative Extension office and find out more ideas!

- Locate a local food bank that can provide food in an emergency.

- Food cooperatives often buy food in bulk at a savings to members.

- If needed, apply for food stamps.

- If you are eligible, sign up for the WIC (Women, Infants, and Children) program, which provides food for children under age 5.

Oregon State University Extension has a nifty website that helps you plan your food budget: extension.oregonstate.edu/fcd/nutrition/ewfl/index.php.

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