There's no getting around it. The ugly truth is, it costs more to eat well than it does to eat junk food. But by being canny, you can eat nutricious fresh food, without overspending for the privilege

In heavily industrialised and populated countries, food is just another 'product'. For the manufacturers to make a profit, their food products must: reach a wide market, have a long shelf life and be relatively inexpensive to produce. Add to this, of course, that food has to taste and look good enough for you to want to buy it.

Note that, sadly, having a high nutritional value doesn't make the shortlist.

To reach a wide market, food has to travel well and resist spoiling during the time it's packaged, shipped and sitting on the grocer's shelf. And to be economical to produce, this food has to be resistant to annoying little problems such as the weather, climate, pests, bugs and the like.

What this means is manufacturers have to remove everything from food that will make it spoil quickly, which, coincidentally includes the very things that make it nutritionally beneficial. To make it taste nice, the food industry sweetens it. To make it visually pleasant, it colours it. To make it inexpensive, it sprays, genetically alters, selectively breeds, mass produces, processes and packages crops, meat, grains and dairy into 'food products'. It also adds preservatives and chemicals.

What does the consumer get? Two things: convenience and price. The problem is, it's a devil's bargain. When you realise that nutrition has an important role in the major causes of death in this country - including cancer, coronary heart disease and stroke - then you begin to think that this trade-off might not be such a bargain after all.

In the meantime, what can we do to improve our nutritional lives without breaking the bank?

I've come up with my own list of seven suggestions. Some of the items on it are whimsical and philosophical, and some are concrete, but all are important.

1. Whenever possible, buy fruit and vegetables that are locally grown and produced. If you live in a big city, try to visit the farmers' market. If you live in the country, find local suppliers.
2. Understand that food product 'bargains' may not be a real deal at all. A longer shelf life translates into lower prices, but at what cost to your body?
3. Prepare in advance. When I say it costs more to eat healthily, I don't just mean price point. Convenience and time saving is a big part of the equation that figures into the final cost. You can even the odds against you by preparing food in advance and taking it with you.
4. Shop more often for perishables. This can be time consuming, but the pay-off of getting something fresh rather than a week old is worth it. The nutrition that's lost in fruits and vegetables over time on a shelf is astonishing. It doesn't cost any more to buy this stuff fresh than it does old.
5. Frozen meals are not cheaper. Believe it or not, you can buy a couple of fresh vegetables and grill some lean meat or fish for about the same cost as a frozen dinner.
6. Go nuts. Shop for fresh, preferably raw nuts. They're filling, delicious, and they beat any other snack hands down.
7. Re-prioritise. You may have to put in a little more time or, in some cas