Durham, NC - Kelly Velotta has two main ingredients for healthy eating on a tight budget: shop wisely and learn to cook.

"The backbone to eating healthy is to cook it yourself," said Velotta, nutrition manager for LIVE FOR LIFE, Duke's employee wellness program. "Your meals will also be much cheaper."

The average American spends about 5.6 percent of his or her income on home-cooked meals, down from more than 10 percent in 1940. Most people underestimate how often they eat out and how much it costs, said Velotta, who offered tips on low-cost, healthy eating during a recent Duke Credit Union workshop. Lunchtime trips or late afternoon stops for a fast food dinner add up in cost and calories, she said.

Velotta offered these tips for preparing cheap, wholesome meals:

• Look high, low and on the perimeter. Stores generally stock the most expensive items at eye level and place fresh foods on the perimeter of the store.

• Experiment with new foods. "When I mention whole grains, people usually think of rice or oatmeal," Velotta said. "But other grains such as amaranth, millet and quinoa are becoming easier to find, and they are very healthy and quite cheap per serving."

• Go meatless. At least once a week, experiment with vegetarian dishes such as bean burritos, lentil stew or Indian Dal. A simple meal of rice and beans can cost as little as 20 cents per serving, Velotta said.

• Waste not, want not. Prepare only what you are going to eat, brownbag leftovers for lunch the next day or cook twice the amount you need and freeze the rest for a "fast food" night.

• Buy in bulk when possible. Some stores sell whole grains, dried beans, nuts and seeds in bulk, Velotta said. "You can also buy whole grain pretzels, whole grain cereals, and dried fruit in bulk and make your own snack packs." She also recommends purchasing spices from bulk bins. "You can get exactly the amount you need at a much cheaper price."

Rose Porges, a program coordinator for Duke Children's Development, came away from the credit union workshop ready to try some new tips.

"I would have never thought to check out bulk item prices at a place like Whole Foods," she said, "I just assumed those types of stores were too expensive."