During tough economic times, many of us are watching how much we spend on food because of tight family budgets. If you're trying to lose weight it may seem a lot harder to eat a healthy diet and not put on extra pounds. Many of the least expensive foods such as starchy foods, sugars, and fats are also the ones that provide the least nutritional value and are most likely cause weight gain.

The more expensive foods such as fruits, vegetables and healthy sources of protein can strain the budget. But eating well and saving money can be accomplished with careful food choices.

Here's Four Tips That Can Help.

1) Go vegetarian once a week. Combining grains, like rice or corn, with beans, split peas, or lentils, is an inexpensive way to include good quality protein in the diet. Use seasoning to enhance the flavor in dishes like curried lentils with brown rice or spicy black bean soup with cornbread or corn tortillas. Round out the menu with a salad or some fruit in season, and you've got a nutrition-packed meal for
pennies per person.

2) Skip the drive-through. A protein-packed meal replacement shake mixed in the blender with milk (or soy milk) and fresh or frozen fruit, can provide a tasty, healthy meal for less than $1.50. That's a lot less than fast food choices and a lot
healthier.

3) Freeze the season. freezing may preserve more nutrients because the foods are processed so quickly after harvest. Shop the farmer's markets, buy what's in season, and freeze it. Frozen pre-made side dishes and vegetables with sauces on them cost more and often contain unhealthy ingredients. It's less expensive and better for you to purchase plain vegetables and season them yourself.

4) Frozen meals are convenient, but they can be pricey. And, these meals often don't feel complete unless you add a salad, vegetable or fruit to them, which drives up the total cost of the meal. Instead, cook in bulk some one-dish meals, such as soups, stews, or pasta dishes, and freeze individual portions for workday lunches.

Don't let a thinner wallet lead to a thicker waistline. With a little planning, you can watch your budget and still eat well.

By: Bob Storrs

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Bob Storrs has worked in wellness field since 1994 and has counseled people on how to use natural products and supplements to lose weight and have a healthier lifestyle. NOTE: This article may be reprinted as long as it is not changed and includes the author's bio.