Failing banks, stock markets plummeting, rising unemployment – it’s ugly out there. We want to pinch pennies and cut corners, and it pains us to drop $14.99 on a pound of wild Alaskan salmon when a $1.99 package of mac-and-cheese will just as easily feed a family of four.

When times are hard, is it possible to eat a healthy, whole foods, mostly organic diet? I’m saying yes – but you have to follow a few rules.

First, eat less. Most of us eat too much anyway, and usually too much of the wrong things. Especially when we’re fearful of finances and generally insecure. What would happen if you cut your daily caloric intake by 10 percent? In theory, you’d cut your food budget by 10 percent as well, and you’d probably fare better for it.

Just so you know, some very compelling research suggests that restricting calorie intake by 30 percent can increase lifespan, as well as reduce the incidence and delay the onset of age-related disease. Newer research also suggests that calorie restriction – assuming that the calories consumed are balanced in protein, carbs and fat, and that they’re whole foods – retards inflammation and improves markers of heart disease.

Definitely eat less meat. It’s expensive on any budget, and most of us need no more than a few servings – that’s a three-ounce serving – a week. Shift your intake to vegetarian (cheaper) sources of protein; I’ve listed some below. Use meat as an addition to meals, rather than the main feature; include it in stir-fries, stews or casseroles, surrounded by vegetables.

When you do buy meat, focus on quality, not quantity. It’s better for your body and soul to buy a quarter of a pound of organic, grass-fed beef than a pound of the grain-fed, conventionally raised stuff for the same price.

And here’s another thought: restaurant meals are wildly expensive, and rarely use the highest quality ingredients. Stop eating out, and start cooking. It’s a lost art. It doesn’t have to be extravagant or complicated. Just learn to whip up a few cheap, simple meals – a great omelet, a fabulous bean and vegetable stew – and you’ll save yourself a bundle.

Screamin’ deals
The key to eating well on a seriously slim budget: shop the deals. Make note of sales at your favorite store, and stock up on commodity items. Avoid the center of the store, with its tempting aisles of time-saving packaged eats and treats, and stick to the periphery and bulk bins. Here’s what you’ll be buying, department by department:

In the produce section:
• Cabbage. It’s rich in cancer-preventive compounds, and helps the body metabolize toxic forms of estrogen into safer, more usable forms. And it’s hard to beat the price – usually around $1.50 a pound. Other crucifers like broccoli and cauliflower have the same health benefits, with a slightly higher price tag. Look for them on sale, and buy organic frozen varieties.

• Carrots. At about 79 cents a pound, they’re a screaming deal. They’re loaded with fiber and beta carotene, which protects against cardiovascular disease, cancer and age-related blindness. Sweet potatoes contain the same array of nutrients, but they’re a little pricier. Buy them on sale, and store in a cool, dark place.

• Bananas. Buy a bunch – the organic varieties are usually around 89 cents a pound. They’re high in potassium, magnesium and fructo-oligosaccharides (FOS) that nourish beneficial bacteria in your colon. For more fruit savings, buy seasonal varieties, especially those that grow locally, and look for organic berries in the freezer aisle.

• Kale. Even though it’s more expensive than other produce items, kale is one of the densest sources of nutrition in the produce department. It’s high in calcium, a hard-to-come-by nutrient if you don’t eat dairy. Kale is also loaded with fiber, beta-carotene and lutein, an antioxidant that protects eyesight as you age. Chard, collards, spinach, turnip greens and other dark leafies have similar profiles.

• Avocados. They’re high in monounsaturated fats, and some studies suggest that avocados may have potent anti-cancer benefits. Sometimes they’re pricey – as much as $2.50 for a single fruit – but sales abound. Buy them when they’re hovering around $1 each, and have a guacamole party.

In the dairy section:
• Eggs. As a protein source, they’re as good as it gets. They have a biological value of 100, a measure of how well a protein is used by the body. Even the organic, Certified Humane variety – the only kind I buy – are less than $4 a dozen, or about 33 cents an egg. Cheap, cheap.

• Yogurt. It contains beneficial bacteria that are good for the gut; eating yogurt also helps reduce abdominal fat and encourages retention of lean muscle mass. At $2.49 a pound, it’s the most nutritious dairy buy. Look for organic, unsweetened selections; and keep your eyes open for sales.

In the center aisle:
• Sardines. You’ll veer into packaged goods for a quick trip to pick up sardines. The only kind of salmon you should be buying – wild Alaskan – is way out of a budget shopper’s price range. Sardines are a rich source of omega-3 fats, and they’re less likely to contain heavy metals and other toxins. And at $1.99 a tin, you can’t beat the price.

• Tomatoes. Buy them canned, and you’ll save money and get a product that’s more consistent in quality during cold-weather months. Organic varieties usually average a little less than $1.49 a pound. And canning tomatoes makes their lycopene – a cancer-preventive antioxidant – more available to the body.

In bulk:
• Beans. Another ridiculous bargain. They’re a cheap, deeply nourishing source of protein. Beans are also loaded with fiber and lignans, a phytoestrogen that protects against cancer, especially breast cancer. Buy a variety, including lentils; most range from $1.30 to $1.99.

• Nuts. They’re pricier than other items, but nutritionally so dense, you can justify it. Walnuts are rich in omega-3 fats; almonds, in healthy monounsaturated fats. Both are high in protein and vitamin E. Buy them on sale, store them in the freezer, and use as a garnish. Other great healthy bargains: pumpkin seeds and sunflower seeds usually cost between $1.99 and $3.50 a pound. And flax, with its high concentration of omega-3 fats and rock-bottom price – about $1.49 a pound – is the best deal of all.

• Brown rice. It’s high in magnesium, manganese and selenium, a powerful antioxidant. Some studies have also shown that the oils in brown rice lower LDL cholesterol levels. It’s also gluten-free.

• Peanut butter. It’s not just for kids; organic varieties run about $2.89 in bulk. Peanut butter is high in healthy monounsaturated fats and resveratrol, an antioxidant that protects the heart. Buy it on sale, and store in the refrigerator. If you buy it in bulk, make sure the store keeps bins clean to prevent molds from forming. Otherwise, buy your peanut butter in packaged goods.

Lisa Turner is a chef and food writer in Boulder. She also teaches cooking and nutrition classes at Bauman College, and offers catering and nutrition consulting. Visit TheHealthyGourmet.net or InspiredEating.com for more details.