• Fruits and vegetables are harvested at their nutritional and flavor peak for freezing. There is no waste, they take less time to prepare and in most cases are as healthy as fresh produce.

• Fresh fruits and vegetables are perfect for nibbling. Save money and nutrients by buying whole fruits and vegetables and cutting them up yourself.

• Take stock of what you had to throw away last week. If it was fresh produce, try to serve more at the beginning of the week to use it up, or buy less. Small leftover portions of vegetables and other foods can be lunch the next day, or part of a weekend soup, salad or stir-fry.

• Many older recipes for muffins, cakes and quick breads call for more oil or shortening than is necessary. Try cutting fats in these recipes by a third.

• Shopping the perimeter of the store is often suggested by knowledgeable folks because it is there that you will find the fresh produce and other foods with few preservatives, such as milk, butter, cottage cheese, yogurt, fresh meats, poultry, seafood and eggs. But on the store’s interior, you will find other healthy choices: whole-grain pasta and bread, wholesome hot cereals, dried fruits, brown rice and other grains, natural peanut butter and popcorn, canned and frozen fruits and vegetables. Savvy consumers steer around preservative-laden boxed dinners and convenience foods, high-sodium soups and snacks and sugar-loaded cookies, soft drinks and candy. Remember that so-called reduced-fat and reduced-calorie foods often contain artificial sweeteners and more sodium to make up for the fat or sugar.