Watch Your Wallet and Your Waistline!

These four frugal food tips help you eat well without breaking the bank.

Related: Real Stories of Successful Weight Loss »

1. Use weekends wisely.
Cook at least one entrée on Saturday or Sunday that you can heat up for lunch or on busy weeknights. Stew is a cost-effective meal, especially if you use less pricey cuts of meat. To save even more money, go meatless once a week with a veggie-based meal, which has less saturated fat but plenty of vitamins and fiber.

2. Cut back on fast food.
Fried chicken and burgers might be cheap, but they are loaded with fat. Giving up fast food is tough, so try limiting it to once a week. If you order a main course and bring it home, you'll be less tempted by the soda, fries, chips and other calorie-filled extras.

3. Snack smart.
Keep in mind that potato chips and cookies can be costly and offer little nutrition. Try peanuts instead―one ounce offers nutrients that you won't get in crackers. Another good bet is air-popped popcorn, which is high in fiber and on average costs less than $2 for one cup of unpopped kernels.

4. Count on calcium.
Milk is the most cost-effective source of calcium―and it's cheaper per ounce than yogurt or cheese―so include more of it in your family's diet. Calcium is central to bone health. Be sure kids get four servings daily and adults get three.

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