Because I lived in Austin, Texas and near Lebanon-Hanover, New Hampshire I was used to shopping in Central Market, Whole Foods and the Co-op. I purchased excellent quality foods that were good value for the dollar for the most part. And I splurged as needed.

I started commuting to Shreveport, Louisiana and had to find a local grocery store to feed me. I began my reconnaissance of the local grocery stores.

Store A is a smallish grocery store conveniently located ¾ mile from my house and serves a mixed socio-economic neighborhood of historic homes. No matter what I would go in there for all I ever come out with was a can of Folger’s and a bag of dog food.

This store specializes in fat, starch, sugar, alcohol and over-priced fresh orange. I was going to starve to death shopping here.

Next I test drove Store B which is 4 miles from my house. This is a grocery store for what was the Shreveport everyman. I began my exploration of the store and was immediately disappointed. There was no variety, no organic foods, no bulk, no nothing. I was so damn depressed. I consulted some locals and they directed me to Store C.

Store C is located 3 miles from my house and serves a higher end socio-economic group. In this neighborhood the houses are beautifully massive and the squadrons of giant flying cockroaches are called water bugs.

I made my trek to Store C to see if this grocery store was going to meet my needs. It has fruits and vegetables, some imported items, organic meat and vegetables and my staples. There is produce that I would consider a staple in Austin that is 3 times the price in Store C so I do without. But still out of the three, Store C was the best suited to my needs.

So you would think the post would stop there:

• Explore your grocery store options
• Pick the grocery store best suited to you
• The End

I thought that was the end too. But a friend, who lives 4 blocks from Store C, told me she was shopping in Store B. I was floored as I had seen what was in her fridge and it looked nothing like what I had seen at Store B.

So BACK I went to Store B. It was fabulous. They had been undergoing renovations for months. I walked into a beautiful produce section immediately hitting a wall of organics that were only pennies more expensive than the regular produce.

Green peppers were $0.99 each at Stores A and C, ORGANIC green peppers were $0.99 each at Store B. I try to stay away from the bakery but they had fresh baked cheese biscuits 3 for $1.00.

The prices are cheaper than Store C, the quality and selection are better than Store A. I was so happy I damn near burst into tears.

I now firmly believe that the choice of grocery store should be revisited annually.

The grocery chain marketing departments are constantly reassessing: what should be sold at each store, improvements and renovations, the pricing strategies, specials, etc. You never know when something is turning to your advantage in a different store.

• Look for store coupons and “Sure Deals!” The winter issue of The Whole Deal value guide has more than $30 in coupons and lots of “Sure Deals!” — high-quality, popular pantry items with great prices all year long — such as 365 Everyday Value(R) Whey Protein Powder for $11.99 (just 75 cents per serving), or 32 ounces of 365 Everyday Value organic yogurt for only $2.99.
• Learn to cook and learn to save. Cooking is one of the easiest ways to enjoy delicious, healthy food on a budget. The Whole Deal offers step-by-step instructions for preparing meals for one, two or four, as well as how to add a few prepared foods when time is tight.
• Make a weekly meal plan. Create a week’s worth of meals based on what is already in the pantry and in-store product specials. Each issue of The Whole Deal value guides offers 7-day meal plans. With Whole Foods Market’s volume discounts, customers can save money and stock the freezer for future meals. The bulk section is ideal for spices or snacks needed for the week. Frozen fruits and vegetables, as well as value-sized lean meats, offer no waste and high nutrient content.
• Make the most of your good cents for healthy good sense. Select nutrient-dense and affordable winter foods such as whole grains and greens for delicious, filling and healthy meals. Whole Foods Market takes the guesswork out of how to prepare grains and greens, offering serving and cooking suggestions for these healthy and very affordable foods.
• Take a Value Tour. The start of a new year is time for new beginnings, so get reacquainted with your Whole Foods Market. Local “value gurus” show customers how to shop the store on a budget without sacrificing quality.

“The Whole Deal is focused on helping customers meet their wellness goals while watching their wallets and waistlines,” says Whole Foods Market Value Guru, Barry Hirsch. “This latest edition includes more than a dozen great-tasting recipes with cost per serving and nutritional information including some gluten-free, dairy-free and vegetarian options.”

Featured recipes include roasted salmon with lemon relish from Martha Stewart’s Everyday Food magazine, and sweet potato and black bean enchiladas, which is Karina’s Kitchen‘s winning recipe from Whole Food Market’s first-ever “Food Blogger Budget Recipe Challenge.”

Shoppers can get more cooking tips from “The Martha Stewart Show” (check local listings) and budget-conscious recipes with customer ratings at http://wholefoodsmarket.com/wholedeal and can sign up online for The Whole Deal e-newsletter to be notified of the best store specials.

About Whole Foods Market(R)

Founded in 1980 in Austin, Texas, Whole Foods Market (www.wholefoodsmarket.com), a leader in the natural and organic foods industry and America’s first national certified organic grocer, was named “America’s Healthiest Grocery Store” in 2008 by Health magazine. The Whole Foods Market motto, “Whole Foods, Whole People, Whole Planet”(TM) captures the company’s mission to find success in customer satisfaction and wellness, employee excellence and happiness, enhanced shareholder value, community support and environmental improvement. Thanks to its 53,000 Team Members, Whole Foods Market has been ranked as one of the “100 Best Companies to Work For” in America by FORTUNE magazine for 11 consecutive years. In fiscal year 2008, the company had sales of $8 billion and currently has more than 275 stores in the United States, Canada, and the United Kingdom. Whole Foods Market, Fresh & Wild(TM), and Harry’s Farmers Market(R) are trademarks owned by Whole Foods Market IP, LP. Wild Oats(R) and Capers Community Market(TM) are trademarks owned by Wild Marks, Inc.

An easy way to eat healthy and keep grocery costs down is to focus on vegetables and fruits, said Robert Murray, a faculty member at the Ohio State University College of Medicine.

Buying frozen or canned food can save money. And, since preservation methods have improved dramatically, the nutritional quality of canned and frozen foods are higher today as well, he said.

Murray also warned that organic foods are not necessarily more nutritional.

“Concerns about hormones, antibiotics or pesticides have driven many to choose organic foods,” he said. “But don’t be fooled into thinking that because something is labeled organic that it is any healthier.”

Many of you splurged on fancy foods for holiday dinners and parties, but you may want to keep an eye on your wallet as you go into the new year. Food prices are going up. Some economists are predicting that food prices will go up between 7 and 9 percent in 2009. They say don’t count on the cost of food plunging like gasoline prices did.

John Lincoln is a dairy farmer in Bloomfield. He’s seen the price of milk rise and fall recently. And it may be the same for food in general as well. His costs have risen substantially. But though some costs have dropped, he is locked into production prices when they were higher.

But the news isn’t all bad…

Pennsylvania-based Weis Markets cut prices on thousands of items for 90 days at its 155 stores.

“With consumer confidence at an all-time low and the poor economy, we know that our customers are looking for long-term ways to save money,” said Weis Markets President David  Hepfinger.

Whole Foods, longing to shed the “Whole Paycheck” nickname, just issued its latest Whole Deal circular that includes tips such as how much different types of grains cost per serving. There are coupons too, for basics like frozen pizza and vitamins.

It isn’t just a U.S. phenomenon. Wal-Mart’s Asda, the No. 2 supermarket in Britain, is cutting prices on at least 1,000 items. Asda said it is selling 200 health and beauty products like shampoo and deodorant and 100 frozen food items for 1 pound ($1.46) each.

“Even though many families will be shopping on a budget in the new year, nutrition doesn’t necessarily have to come in second place to price,” said Robert Murray, MD, director of the Center for Healthy Weight and Nutrition at Nationwide Children’s Hospital. “Parents need to look at what they’re paying for and determine if there are less costly ways to achieve the same nutritional benefits.”

According to Dr. Murray, also a faculty member at The Ohio State University College of Medicine, there are five food fads to be aware of in 2009 so that parents can make smart food – and money – choices.

The fresh versus frozen debate
When it comes to fruits and vegetables, don’t assume fresh is best. Buying food in bulk, either frozen or canned, can save a lot of money. In recent years, preservation and freezing methods have dramatically improved, thus preserving the nutritional quality of the frozen fruits and vegetables. Regardless of how they are consumed – frozen or otherwise – fruits and vegetables provide many nutritional benefits.

Dr. Murray suggests taking advantage of grocery store sales and stocking up on frozen goods. Parents can also consider freezing their own fruits and vegetables when they are in-season and plentiful.

What’s “organic” worth?
When a food item is certified organic, it refers to the methods used to grow or produce the food. Contrary to the beliefs of many, organic foods offer no additional nutritional benefit compared to their non-organic counterparts, but do cost more.

“Concerns about hormones, antibiotics or pesticides have driven many to choose organic foods,” explained Dr. Murray. “But don’t be fooled into thinking that because something is labeled organic that it is any healthier.”

Designer fruits and vegetables
In recent years, exotic and often heavily-marketed fruits, like pomegranate and açai berries, have become increasingly popular. While these fruits are rich in antioxidants and vitamins, they also come with a hefty price tag.

“These fruits do have many health benefits, but many of the same benefits can be found in other more common fruits for a much cheaper price,” said Dr. Murray.

Instead of paying high prices for these fad foods, Dr. Murray recommends other dark, ruby-skinned fruits like blueberries, plums or blackberries that are easier on the wallet.

Fortified beverages
Be careful of drinks that are fortified with vitamins, minerals and antioxidants. Not only do they cost more, they often have more calories than you think. Some pack as many calories as a regular soda, and from a nutrition standpoint, it makes more sense to eat foods that are naturally rich in vitamins and minerals.

Sports drinks, rich in electrolytes, may be a good choice for serious athletes who participate in intense physical activity for extended periods of time, but for most children and adults, these drinks are also unnecessary.

Paying for prepackaged
Prepackaged, grab-and-go options offer convenience and portion control but can cost more. For some busy families, the time saved by purchasing these items, especially prepackaged fruits and vegetables, may be worth the additional expense. This is particularly true if the convenience of these items encourages families to make more nutritious choices.

For families looking for a cheaper option, Dr. Murray suggests purchasing bulk items and individually packaging them at home for an easy, on-the-go grab. Plan snacks ahead of time and be sure to combine food groups to maximize nutritional value. For example, combine whole grain crackers and low-fat cheese in plastic storage bags; or peel and cut carrots into snack-sized pieces and place in containers with a couple tablespoons of peanut butter. Be sure to pay attention to portion size in order to avoid serving up too much of a good thing.

Many grocery shoppers are seeking ways to lead healthier lifestyles but also want foods that offer value, selection and convenience. Research shows that they prefer organic and natural foods — the demand for these foods has grown 10 to 15 percent annually over the past 15 years as shoppers have become more mindful of the ingredients in foods they buy.

The increase in demand for organic and natural foods is partly attributed to parents who see the value in feeding their families food that is free of artificial colors, flavors and preservatives. Others eat organic and natural foods because they believe they taste better since they have not come in contact with pesticides.

Eat well, live well
The secret to eating well and living well can be as simple as choosing organic and natural foods from the wide array of privately branded supermarket foods. These store brands are often as good or better quality than their national brand counterparts, and are priced lower. And, because of recent demand, shoppers can now expect to find all their favorite foods in an organic or natural variety.

For example, the Wild Harvest brand of organic and natural foods, available nationally at SUPERVALU stores including Acme, Albertsons, Jewel-Osco, Cub Foods, Shaw’s and others, offers 250 organic and natural products, all priced at approximately 15 percent lower than national-brand organic and natural foods.

Products include mealtime staples like milk, eggs, meat and fresh produce, and other foods like pastas, sauces, cookies, crackers, cereal and juice. Recently the Wild Harvest brand expanded to include more family favorites, including pizza, kids’ juice pouches, ready-to-drink tea, fresh herbs, artisan bread and muffins and organic baby food.

Food experts have long known the appeal of fresh and organic foods. Among them is Chef Bill Telepan of New York City’s highly acclaimed Telepan restaurant and author of the cookbook, “Inspired by Ingredients.” Telepan has been using fresh, natural and organic foods for more than 15 years, cooking for his family and customers alike. “Today’s families, like my own, want affordable, natural and delicious foods — I feel the impact of this trend through the requests I receive from customers for these types of foods in my restaurant. Wild Harvest organic foods address the need for a good selection of fresh and healthy foods that are convenient and a good value,” says Telepan.

Defining “organic” and “natural”
It’s important to check labels as you grocery shop for healthy and nutritious foods. When foods are labeled “organic” it means they were produced by avoiding exposure to potentially harmful additives such as chemical pesticides, fertilizers and preservatives, which are also environmentally harmful as they can end up in the ground, air, water or food supply. Shoppers concerned about these additives can read ingredient statements and avoid products containing unpronounceable ingredients, as well as look for the U.S. Department of Agriculture organic seal on packaging. Products that are labeled “100 percent organic” contain only organically grown ingredients.

When a product is labeled “natural” it means that the food or the ingredients in the product have been minimally processed, contain no chemical or artificial ingredients, and remain as close as possible to their original and natural state.

Five easy tips for “going organic”
With today’s supermarket products, it’s easy to incorporate wholesome and nutritious organic foods into your family’s daily diet:
1. Tuck organic juice pouches, organic applesauce cups and organic animal crackers into the kids’ backpacks.
2. Serve organic pizza at your teen’s slumber party or after sports events.
3. Set the table with a healthy breakfast assortment: cage-free eggs, Wild Harvest Banana Walnut Granola, organic yogurt and vibrant fresh berries.
4. Marinate all-natural chicken breasts using bottled organic marinade. Choose an interesting flavor, such as roasted garlic balsamic vinaigrette.
5. Give your baby a nutritional head start with organic baby foods.

With the variety of choices available at today’s supermarkets, one-stop shopping for affordable organic and natural foods is now a reality.

Visit www.wildharvestorganic.com for more information on where you can find SUPERVALU’s Wild Harvest organic and natural foods and for printable recipes and coupons.

Courtesy of ARAcontent