The average American family spends $3,000 to $5,000 a year on groceries. For many families, this is the biggest household expenditure after taxes, house and car.

It often seems that healthful items are the most expensive, but there are good ways to save money on groceries and eat healthfully:

EAT LESS MEAT. Meat tends to be among the most expensive part of a meal and high in calories and fat. Use meat as a side dish rather than the main course. Replace it with beans and soy. Beans are a good source of protein and fiber and are low in fat. Try using tofu and other meat alternatives (such as vegetable burgers).

MAKE SMART FRUIT AND VEGETABLE CHOICES. Prepared fruits and vegetables (fruit salad, washed lettuce) are convenient but expensive. Buying fruits and vegetables in season (check out the farmer's market) is often less expensive. Frozen fruits and vegetables are often less expensive than fresh and more nutritious than canned.

DON'T DRINK YOUR GROCERY BILL. Soda, juices and bottled water can be very expensive. Cutting back on them is a good way to reduce calories and your bill; drink water instead. Tap water is just as safe as bottled water. In fact, much of the bottled water we buy is filtered tap water. Try a home water filter system if you don't like the taste of your water. If you use a sports drink, buy one that you can mix at home instead of individual bottles.

GO FOR WHOLE GRAINS. Whole grain bread, pasta and rice are nutritious (higher in fiber) alternatives to refined grains. Whole grains (whole wheat, for example) should be first on the ingredient list. Whole grain bread is often more filling, so you might eat less.

USE EVERYTHING YOU BUY. The average family throws out about 14 percent of the groceries it buys. Plan meals to use everything you buy, and buy only what you need.

Buying in bulk is a good way to save money, but that money is wasted if you don't eat everything you buy. Freeze extras to use later or plan a "garbage dinner" in which everyone gets a different dinner or one big salad.

EAT AT HOME. About half of every dollar spent on food is for meals consumed outside the home.

PRICE CHECK. Private labels (store brands) are usually cheaper than name-brand items. Spend an extra few minutes looking at the competition. Get the kids involved in looking at the prices. Kids are brand loyal and might not understand that their favorite cereal costs a lot more than the store brand.

TAKE ADVANTAGE OF COUPONS AND MANAGER'S SPECIALS. Coupons are great at getting you to buy things that you wouldn't otherwise, but if you have to have a certain brand, clip it and use it. Coupons really add up. You can save big bucks on items marked "manager's special." The items are usually about to expire, so use them in a day or two.

BRIAN PARR is an assistant professor in the Department of Exercise and Sports Science at the University of South Carolina Aiken. Lori Comshaw is a certified personal trainer and the president of At Home Personal Training Inc. in Aiken.