The frugal and efficient chef builds on a foundation of certain food items that are both healthy and affordable. And finding wholesome processed foods are becoming easier to find as manufacturer's "health programs" are important business initiatives in response to social concerns.

The numer one priority is consuming enough protein-rich foods followed by quality carbohydrates. High and empty caloric foods should be limited, and those with trans fats should be avoided. The following are some essential staples for your food inventory:

Eggs. These are budget superfoods. Nutrient-rich eggs are a cheap source of protein, vitamin A, lecithin and biotin (good for muscles and brain). They’re easy to prepare and used in a wide-range of recipes.

Instant Whole-Grain Brown Rice. Brown rice should be an essential item for frugal yet healthy eating. At $1.39 to $1.49 a pound at most stores, it’s affordable and can stretch a meal. Brown rice contains complex starchy carbohydrates that should be an important part of your overall diet. Plus, you get more fiber and a bit more protein than white rice. And instant brown rice contains the same fiber and nutrients as regular long-cook brown rice. It'll be an energy and time-saver as you won't have to wait 50 minutes for it to cook.

Whole Wheat or Brown Rice Pasta. Whole wheat pasta is a complex starchy carbohydrate, with a low glycemic number, and more fiber than regular pasta. whole-grain consumption may be the best way to reduce the risk of both heart disease and diabetes; along with reducing inflammation of your circulatory system, joints and skin. When eaten as part of a breakfast with a low glycemic index, whole grains can help control blood sugar all day long, according to a study conducted at Lund University in Sweden.

Whole Grain Flour: The main complaint with using whole wheat flour is that its bran/gluten structure makes it less forgiving to mix and ferment - requiring more liquid and sweeteners in recipes. Not getting it right produces a dense finished product. Most recipes substitute only 20-40% of the white four with whole wheat flour. Now you can get the "Whole grain nutrition. White flour Apeal." With Eagle Mills All-purpose Flour with (all natural, non-genetically modified, kosher) Ultra-grain, bakers do not have to alter white flour recipes.

Frozen Veggies. You may get more nutrients from frozen fruits and vegetables than from fresh. The "fresh" produce in stores may be a lot older than you'd like. Frozen vegetables are processed right after being harvested. They contain the same nutrients as fresh vegetables, but are often cheaper. They can be stored for long periods of time, so there's less chance of waste. The unusable stems of cauliflower and brocolli will have been removed making them even more economical. However, frozen foods rarely taste as good as fresh and they can contain added salt and sugar.

Canned Tomato Sauce & Paste. Unlike many other canned foods, canned tomatoes retain most of their nutrients. In fact, cooked or canned tomatoes contain more cancer-fighting lycopene (cooking releases lycopene from the skin) than raw tomatoes. A half-cup of spaghetti sauce, for example, has as much lycopene as five medium raw tomatoes. However, fresh tomatoes in winter months can be expensive, but a 14-ounce can of tomato sauce can cost $2.50 or less. It can serve as a base that can be spiced up to suit your taste. Read the labels carefully, corn syrup are the second largest ingredient in many brands. A BEST VALUE is to choose canned tomatoes (often cheaper than spaghetti sauces) without added sugar and sodium, and add your own spices.

Nuts and Seeds. Cost per pound, nuts and seeds are expensive, however, you rarely add more than a few ounces to your recipes. Nuts and seeds are rich in flavor, healthy fats, protein, fiber, phytonutrients, anti- oxidants, and sometimes calcium. Researchers found that people who regularly eat nuts have lower risks of heart disease. They’re great in salads, as part of the topping on fish, and as a hunger-fighting snack.

Beans and Tofu. Beans, lentils, soybeans, and tofu are an excellent source of inexpensive yet quality protein. Bulk beans are much less expensive than canned beans, but of course take more time to prepare. Bulk beans can be cheap as 30 cents a cup. Beans and tofu can go a long way, and can be part of different meals (pasta, soups, tortilla wraps, salads, and more). Research shows they can significantly reduce the risk of type 2 diabetes, heart/circulatory problems, and colon and prostate cancers. A pre-clinical study by Colorado State University researchers found that diets high in beans and potatoes fed to mice reduced the occurrence and mass of cancerous mammary tumors.

Instant Oatmeal. Oatmeal is a classic breakfast that has proven cholesterol reducing benefits and can be jazzed up in a variety of ways. When you buy it in bulk at about 89 cents/lb it is much cheaper than the $2/lb pre-packaged price tag. It’s a complex starchy carbohydrate that contains important vitamins and minerals, and is very filling. Oatmeal is a great natural way to reduce cholestrol and protect against the risk of type 2 diabetes, weight gain and hardening of the arteries.

Potatoes. They are one of the more versatile and fun budget foods. Potatoes are a complex starchy carbohydrate, and rich in fiber and minerals. A medium-sized potato has no fat, cholesterol and sodium, and contains only 110 calories; it has 45% of the recommended daily value of Vitamin C; and more potassium than bananas. If you're counting carbs, a serving size of 148 grams or 5.2 ounces of white contains 23 grams of carbs. Among root vegetables, YAMS/SWEET potatoes (they're the same in the U.S. - the names are just a way of differentiating between red and yellow colors) offer the lowest glycemic index rating due to lots of dietary fiber. In fact, they are one of the healthiest of all vegetables. Be sure to include the skins in your meals to gain the most nutritional value. NOTE: This little tuber is caught up in a great carbohydrate firestorm debate. There is much conflicting research data about glycemic loads on weight loss. READ MORE

Quality Cheeses. If you're going to add cheese to your meals, choose quality, flavorful cheeses!! Most mass-produced, pre-packaged cheeses hanging in the dairy section are so bland tasting they're simply a waste of money. Yes, quality cheeses are more expensive, but because they're much more flavorful, you'll end up using less - cutting down on calories and fat e.g., goat cheeses have 30 calories less per ounce than most cow cheeses. More info on Nutrition Comparison of Cheeses. Cheeses are part of new controversial research that is debunking the myth of adverse effects of saturated fats. READ MORE

"As a child my family's menu consisted of two choices: take it or leave it." ~ Buddy Hackett

Organics is probably the hottest thing going in the food market right now. Prompted by demand for alternative products, most major grocery stores now stock organic brands like Earthbound Farm and Cascadian Farms, and many now offer their own private label line of foods. These are great values because they are able to procure inventory in huge volumes and because they limit their marketing costs - they're very affordable - which has long been an obstacle for many consumers.

There won't be much difference between these grocery brands since they are not made by the grocery chain, but by one of a few major manufacturers. For example, SunOpta is a major importer and exporter of natural and certified organic fruit and vegetable products that serves several grocery chains - they just stick on a different label.

Tyson Foods, Springdale, Ark., introduced "Nature's Farm" organic chicken products at more than 275 units of Kroger and Albertson's, and at many Wal*Mart stores. One of the most disturbing practices of modern poultry production is the addition of arsenic-based compounds e.g., roxarsone, to most chicken feed. The objective of the practice is to promote growth, kill parasites, and improve pigmentation of chicken meat. (Tyson Foods, the U.S.'s largest poultry producer, stopped using arsenic compounds in 2004.) This is a BEST FOOD VALUE as affordable organic chicken is hard to come by.

Healthy eating is now big business and many companies put misleading information on their products to take advantage of new social concerns about food ingredients. For instance, John Finnegan (author of "The Facts About Fats" and "Fats that Heal, Fats that Kill") reports that only two companies meet his criteria for production of healthful oils: Omega Nutrition in Ferndale, WA; and Flora, Inc. in Lynden, WA. He mentions two reputable certifying agencies for organic products: FVO (Farm Verified Organic), and OCIA (Organic Crop Improvement Association).

THE AVERAGE AMERICAN spends more than 30 percent of their monthly budget on food. Of course, the percentage can go way up depending on how often one eats out, and how much food is wasted through poor meal planning and storage.

1. Plan Menus Around Sales and Stockpile Sale Items. Most sale items rotate every 8 to 12 weeks, so stock up on a two or three-month supply of whatever's on sale during a given week. Sample Savings: You buy three 24-count packages of Charmin bath tissue when they're on sale for $5.99 each. That three-month supply negates the need to buy two packs at the regular price of $9.99. You'll save $12, or 40%. Some food items should only be purchased on sale and with coupons. Cereal, for example, is not a good food value based on the cost and nutrition per pound.

2. Coupons Make Small Items a Bargain. Don't assume that the largest size of a given item is always the best deal. Coupons often make smaller sizes an even better deal than bulk puchases, since you'll be getting a heftier percentage off.

3. Avoid Pre-Packaged Foods. Pre-packaged foods like lettuce and cabbage are twice as expensive as regular bunch and frozen veggies. Prepared frozen dinners are also poor values (small amounts of protein and often laden with sodium).

4. Make Your Own: pancake mix, cookies and power bars, soups, spaghetti sauce, pizza, burritos and tacos.

5. Skip the Grocery Store. The grocery store is not always the best place to buy food. Check out Wal-Mart, Target and Kmart for snack foods, breakfast cereal and cleaning supplies. Regular prices tend to be lower than in supermarkets, plus these stores are willing to accept competitors' coupons. Wal-Mart Superstores have become very competitive with their food inventories. High volume usually means that their food will be pretty fresh because it isn't sitting around too long. Their organic food inventories are smaller than large health food stores, but what they do carry is usually competitive price-wise.

6. Go Generic. Many brand items at the supermarket and drugstore are simply not worth the extra money. The generic and grocery-brand versions are just as good and cost much less. This can be anything from canned fruit and cereal to most over-the-counter medications. The secret: Generic items are often made using the exact same formulas as the big company brands - and by the very same manufacturers. But since drug stores and supermarkets don't have to advertise these products, generics are much cheaper.

"Red meat is not bad for you. Now blue-green meat, that’s bad for you!" ~ Tommy Smothers

Keep an eye on food in your fridge and pantry.

• ALL-PURPOSE FLOUR: Store in an airtight container; 10-16 months.
• WHOLE WHEAT FLOUR: Store in an airtight container, cool, dry or frdge; 1-2 months.
• WHITE RICE: Store in an airtight container; indefinitely.
• BROWN RICE: Store in an airtight container;6 mos fridge, 1 year freezer.
• PASTA (DRY): Store in an airtight container;1 year.
• BREAD CRUMBS: Store in an airtight container - fridge; 4 months.
• COFFEE: Store in an airtight container 1-2 weeks; whole beans can be frozen in small amounts for up to a month; do not refreeze--the flavor will be affected - fridge; 4 months.
• BROWN SUGAR: Store in an airtight container; 4-6 months.
• HONEY: Store in a cool dark place; indefinitely.
• MAPLE SYRUP: Store in a fridge; 1 year.
• MAYONNAISE: fridge - 2 months.
• SALSA: fridge - 2 weeks.
• SPICES: Cool, dark place - 1 year; refridgerate red spices and seeds.
• OLIVE OIL: Cool, dark place - 12-18 months; solidifies in fridge, but doesn't affect its flavor.
• VEGETABLE OIL: Cool, dark place - 3 months; fridge - 6 months.
• VINEGAR: Cool, dark place - 6 months.