As a dietitian I've heard many consumers complain that healthy foods cost too much today. And as a consumer who compares prices between supermarket chains, I've begun to drop my own jaw at the extraordinarily high prices of lean meats and produce, like $5 for a half pint of raspberries! So, is it really true? Are chips, cookies, and other high-calorie foods associated with lower monetary costs?

Researchers at the University of Washington say "yes"! After comparing prices of 372 foods and beverages at three major Seattle supermarkets in 2004 and 2006 they concluded that prices for the least calorie-dense foods (largely fruits and vegetables) jumped 19.5%, while prices for the most calorie-dense foods actually dropped slightly, down 1.8%. Thus, being about to replace fats, sweets, and high-calorie snacks with lower calorie, more nutritious options is becoming an ever greater economic challenge for Americans.

So what's the frugal health-conscious consumer to do? Here are some suggestions. Please share your strategies for eating healthfully on a budget in the comments box below. 

• Frozen (without high-fat sauces) and canned (low in sodium and in its own juices) vegetables and fruits are just as healthy as fresh; compare prices but note that according to a recent USDA report, many of the vegetables and fruits studied were actually cheapest in their fresh form.
• Inexpensive options for fruit include apples, bananas, grapefruit, and watermelon in season.
• Inexpensive options for vegetables include cabbage, potatoes, broccoli, lettuce, and carrots.
• During the summer months, be sure to visit your local farmer's market for low prices on local, fresh produce.
• Low-cost whole grains include oatmeal and brown rice; look for day-old bread stores in you area for a variety of whole grain bread products at lower prices.
• Plant sources of protein (like peanut butter and cooked dry beans) tend to be cheaper than lean meats and poultry; however, eggs and canned fish can usually fit within your budget, too.
• For foods that can be frozen or have a long shelf-life, buy what's on special and freeze or store it for later use.
• Compare unit prices (e.g., price/ounce) listed on labels on the store's shelves to find the best buy; use unit prices to compare different brands of the same food or different sizes of the same brand.