Grocery prices are projected to increase again in 2008 – that’s following 2007’s highest annual increase in 17 years. But surviving these tough economic times doesn’t have to mean sacrificing good nutrition. Some simple strategies can help you cut food costs and eat more healthfully, too.

To get started, look over several weeks worth of grocery receipts and see where you spend the most money. Changes here will likely offer the most savings. Meat is often one of the largest grocery expenses. Save money by adding a couple of bean-based, meatless meals each week. It’s easy: Simply substitute kidney, pinto or other beans for the meat or poultry you would normally add to a favorite casserole or stew. For more ideas, check recipes at health-focused Web sites like the American Institute for Cancer Research.

When you do buy meat or poultry, check the “reduced” section at the store; these areas frequently feature choices whose sell-by date is near. These foods are safe to cook and eat (or freeze) up to two days after the sell-by date. And keep in mind that the latest cancer prevention guidelines call for limiting red meat (beef, pork and lamb) to less than 18 ounces a week. So focus on poultry bargains and beans as your prime selections to save money and boost nutrition.

Soft drinks can also pinch your wallet – and without adding any nutritional value. Current research suggests that the concentrated calories in regular soft drinks make weight control more difficult. A simple zero-calorie option is to drink more water. To control costs, consider using filtered tap water rather than purchasing bottled water. Other low-cost drink options include mixing up a pitcher of unsweetened ice tea or drinking water flavored with a splash of juice.

In addition, don’t let the high cost of 100 percent juice push you into buying less costly “fruit drinks” that have little or no real juice. But do compare prices, since frozen concentrate juice is often less expensive than refrigerated juice. Better to drink smaller portions of real fruit juice than to get unneeded calories and few nutrients with larger portions of “juice drinks.”

Pricey convenience foods – which may be easier to prepare, but are typically much less nutritious – are other high-ticket items that can be cut. Seasoned rice and pasta mixes, costing three to four times more per serving, tend to be high in sodium. In addition, most use refined grains rather than more nutritious whole grains. Instead, choose quick-cooking brown rice or whole grain pasta and take 30 seconds to add your own flavorful herbs.

While oatmeal also costs much less than many cold cereals, you pay a premium for individual packets of instant oatmeal. Get a tub of quick-cooking (one-minute) oatmeal, pre-portion it yourself and cut the cost in half.

Although people often use cost as an argument for not eating vegetables and fruits, there are cost-saving suggestions. Select whatever’s in season, compare whether fresh, frozen or canned is the best buy, and shop at farmer’s markets when possible.

Beware of coupons and two-for-one pricing that encourage you to buy unhealthy snacks and processed foods. Use coupons only for foods you would otherwise purchase.

Lastly, a surefire way to cut grocery bills: Buy less. If you buy and prepare smaller portions, studies suggest you may be surprised by how well your appetite is satisfied with less. Repurposing leftovers can also help stretch your food budget.