Let's talk more about how to get the biggest bang for your grocery buck. I go back to the Environmental Working Group (EWG, https://www.ewg.org/goodfood/grains.php), who assessed nearly 1,200 foods and hand-picked the best 100 or so that pack in nutrients at a good price, with the fewest pesticides, contaminants and artificial ingredients. Here's what they suggest regarding grains and protein:

GRAINS: These foods pack the most nutrition for the lowest cost. They contain fiber, important nutrients like B vitamins and iron and are low in added sugar, so they fill you up without that groggy feeling.

When it comes to breakfast cereal, it's always best to pick a whole grain cereal with the lowest sugar content and highest fiber content (try for at least three grams of fiber per serving). And if going the store-bought cereal route, look for a cereal with less than 210 mg of sodium (salt) per serving. Here are some super choices (those with the stars are the best buys):

Oatmeal

Puffed corn *

puffed whole grain

Shredded wheat

Toasted oat cereal *

In the bread and pasta department, pick whole grain bread or pasta with the lowest sodium and highest fiber content (try for at least 2 grams of fiber per serving in bread and 5 grams in pasta).

And when looking at rice and other grains, go for those with the least amount of processing possible. Here are good choices, with the star showing the best buy:

barley *

brown rice

bulgur

And don't be fooled. Read the label. Make sure the word "whole" is in the very first ingredient listed. "Multi-grain" or "wheat" isn't enough. Just because it looks brown, doesn't mean it's whole grain. Food processors are sneaky - they add molasses or food colorings to enhance appearance.

And some $-saving and health-improving tips: Start kids off right with whole grains, not white bread and white pasta. If they're not used to whole grains, mix them in gradually. And buy in bulk and stock up during sales. Make your own oatmeal rather than buying expensive packets. They cost more and are typically loaded with salt and sugar. Buy brown rice in bulk and mix with white rice if needed to lower cost. Buy whole grain bread on sale and save in the freezer.

PROTEIN: These suggested proteins pack the most nutrition for the lowest cost and provide a balance of healthy fats and essential minerals like iron. Make it a goal to eat something from the "beans and more" list at least once a week.

If you like seafood, limit croaker, perch and canned light tuna to once a month. These fish may contain industrial pollutants. Fresh or frozen wild Alaskan or Pacific salmon are best. Canned salmon is a great and lower cost alternative. Here are some ideas, with those having the star being the best buys:

Cod Alaskan or Pacific

croaker*

haddock

perch *

salmon Alaskan or Pacific

squid *

tilapia

tuna canned light *

whiting or silver hake *

When it comes to beans and legumes, learning to use a pressure cooker could be a good idea. Otherwise you'll want to soak them prior to cooking, to shorten cooking time and to reduce the gassy effects they tend to have. EWG includes eggs in this list. Here are their suggestions and their picks for "best buys:"

black beans *

black-eyed peas cowpeas *

chickpeas garbanzo beans *

eggs baked, boiled or poached *

lentils *

lima beans

mungo beans

pink beans

pinto beans *

red kidney beans *

white beans

Who doesn't like nuts and seeds? Eaten alone or mixed into things, they're always good. Take the time, though, to soak them prior to using. This will release the phytates (enzyme inhibitors) they contain that make absorption and digestion difficult. Most nuts should be soaked in water about 8 hours. Cashews are the exception - 4 hours is all they need (more time and they get slimy).

After soaking, rinse and drain them well and store in tightly covered containers in the refrigerator. They'll keep for about a week. I also like to dehydrate my soaked nuts - about 12 to 18 hours at no more than 115 degrees F. This makes them nice and crispy and then I store them in freezer bags in the freezer for up to 6 months. Here are good choices (stars mean "best buys"):

almonds roasted, unsalted

hazelnuts *

peanuts roasted, unsalted *

pecans

sunflower seeds *

walnuts *

And finally, meats. Skip processed meat like hot dogs, sausage and deli meats. They are high in salt and additives. Lean poultry tends to have fewer pollutants. Red meat and pork is deliberately left off the list because of the inhumane practices used in processing (factory housing animals, etc.) If you do want to eat red meat and pork, they recommend grass fed, range free products, and they are wildly expensive. While poultry is also factory farmed, finding range free and hormone free on sale makes the idea more doable. That said, here's what the EWG suggests, with the starred item being the best buy:

chicken, remove skin

turkey light & dark meat, remove skin *