Think you can't afford to eat healthy with diabetes? Think again. I hear this complaint from clients often, so I love telling them my secrets to budget grocery shopping. Just this weekend, my grocery bill went from $97.14 to $54.68 by taking advantage of in-store specials and coupons.

As you read my tips for budget eating, keep in mind these principles: Know your meal plan, control your portions, and eat ordinary foods.

• Eat regular foods. Just because you have diabetes doesn't mean that all your foods need to be low-carb, sugar-free, or fat-free. Sure, there is a place for some of these foods, but you can eat regular bread instead of low-carb bread. Don't cook separate meals for yourself and the rest of the family; you can all eat the same healthy foods.
• Stick to a weekly meal plan. You've heard it before, and the task seems overwhelming, but one trip to the grocery store each week instead of four does save money. When thinking about your meal plan, don't think of seven big dinners for the week; rather, think three dinners and then some creative "planned leftovers." Leftover chicken is fine to have again the next day. Just pair it with a different starch and vegetable, and you have another meal. You can even plan meals by including items that are on sale. Check out the store circular and take advantage of those sales. Many grocery stores even list them online if you don't get the newspaper.
• Purchase store brands. You may be loyal to a few product brands but try the store brands or generics. It may not seem like you've saved a lot of money each time you buy the lower-priced store brand, but it adds up over time.
• Clip coupons. This seems tedious but the savings are well worth your time. Many grocery stores double coupons up to fifty cents, and some still double up to a dollar. I find free products almost every week by using doubled coupons.
• Grow your own veggies and fruit. Nothing beats fresh fruits and vegetables, especially from your own backyard. Seeds and plants are cheap and the result is economical healthy eating. If gardening isn't for you, or if you don't have the space, try your local farmer's market.
• Explore thrifty dining. You can still eat out healthy on a budget. Just know the menu prices before you go — again, many restaurants post sample menus online. And when you eat out, don't go all out: Most of the time, we leave a restaurant feeling too full after drinks, appetizers, entrée, and dessert. I purchased a local Entertainment Book that has tons of "buy one entree, get one free" coupons. Now, that's thrifty dining!

Healthy eating is a cornerstone of diabetes management, but you don't have to spend lots of money to do it. Share some of your own tips for eating healthy on a budget!