Even with skyrocketing gas prices pressuring family budgets and the USDA predicting that food costs will continue to rise through 2008, dieticians at the University of Wisconsin-Stevens Point maintain that the family grocery budget and a healthy diet do not have to suffer.

WHO: Two professors in the dietetics program in UWSP’s School of Health Promotion and Human Development, Professor Jasia Steinmetz, director of the Didactic Program in dietetics, and Senior Lecturer Judie Pfiffner

WHAT: Steinmetz and Pfiffner offer a range of smart-shopping tips and advice, including:

The more plant food and less animal food you purchase, the less expensive your grocery bill. Beans and eggs are still relatively inexpensive compared to more costly meat -- but with their great health benefits they have high value in the diet. Use meat wisely by adding sparing amounts -- half a pound for a family of four -- to casseroles, soups, stir-frys, etc. Most Chinese and other Asian cuisines, for example, use small amounts of meat for flavoring in dishes with more vegetables, beans and rice.

Buy in bulk whenever possible. A favorite trick of grocery marketers is getting consumers to buy frequently but in small amounts. Paying attention to the relative prices of different sizes of the same food will help you avoid marketing pitfalls and get the best buys. And be aware of packaging changes -- it is not uncommon for manufacturers to offer the same price for slightly less product when they redo packaging.

The least amount of processing, the higher the value. When you buy ready-made, you are paying for someone to process and package food for you. A good example of this is Lunchables or frozen meals. The increased processing means less value, because the quality and quantity of the food will be lower. Instead of paying more—and getting less—for convenience, plan for lunches by using leftovers from suppers or pack your lunch the night before to prevent a morning rush.

Use a crock pot, a wok, and the microwave to make cooking easier. Finding ways to make cooking take less time can be a great benefit when you’re cutting back on processed foods. Cooking stews and soups in a crock pot is a good way to get more vegetables without spending a lot of time in the kitchen. A wok makes stir-frying a vegetable-based family meal quick and easy.

Having a rough plan for meals and keeping your shelves stocked with basics will prevent impulse shopping. Having pasta or rice, frozen or canned vegetables, and canned tomatoes or spaghetti sauce handy means you can throw together a quick meal. Planning ahead means that you can cook one night and build on that for the next -- using leftover meat and rice or potatoes for a casserole or soup, for example.

WHY: Planning ahead, stocking up, and rethinking meal choices can lead to significant savings and better nutrition.