The last few years have been economically stressful for many people. We think that in these penny-pinching times, eating better and cooking good healthy meals have to be a priority, for the sake of our bodies, our piece of mind and the health of our families - especially now, because eating well can help:

• Keep us sustained and nourished
• Prevent depression and reduce stress
• Bring families closer together

Now, if like the majority of Americans, you're looking at buying more organic food as a strategy for doing all the above, let the Wedge help you get started. We've been bringing organic food to Minnesotans for over 35 years, so we can help you make the best choices and save a little money in the process.

There is plenty of sound advice out on the net about saving money on food. Shopping for bulk foods and cooking from scratch when possible is always a good idea. Not used to that kind of cooking? Here are some inexpensive, easy ways to get started cooking organic food, including recipes from our own demo program, What's for Supper?

Here are three pieces of advice to keep in mind before you start shopping organically:

1) Pin-point Shopping

You don't have to buy all organic food every time you shop. By pin-pointing your shopping, you can save money and still make a real difference for your health.

Here's how. Certain foods carry a higher pesticide burden than others: Peaches are the worst, while onions are the safest, according to the Environmental Working Group. We recommend avoiding the top ten or twenty on that list, so print out the wallet guide at the above link and keep it handy when building your shopping list. Write an "O" next to the items with the highest pesticide load so you remember to buy those foods organically when you shop.

Rather than buying all organic food, you can make an impact by identifying which foods your household consumes the most.

Does your family drink a lot of milk? A Danish study proved that organic milk from grass-fed cows (like Cedar Summit Dairy of New Prague, MN) is higher in healthy, fatty acid CLA than traditionally made milk is - that's a smart, heart-healthy purchase. What fruit do your kids enjoy the most? Cut out soft drinks and buy those fruits organically (especially if they're thin-skinned fruits like apples and strawberries). Keep them in good supply to encourage that kind of eating in the future.

Tip: You can find all Wedge specials online and, typically, organic foods are indicated with an "o." When the packaged goods that you want go on sale, start adding organic foods to your cupboards.

2) Budget for Fun

It's easy to let time slip by when life gets hectic and, to make time, busy families often cut corners where food is concerned. We say go ahead and slow down, if you can, or find other areas of your life to shave minutes - but keep dinner slow, sacred and fun.

Buying a slow cooker is a great strategy for making big batches of food while you're at work, but why not view dinner as part of your family's fun together, too? Try new recipes with foods that you know your kids love, or better, get them to decide what new recipes you can all try.

Cook together. Little kids love to get their hands on food, whether it's dough for dinner rolls or shredding lettuce for salad and you'll be surprised how well older kids eat if they get to be part of the cooking fun, too. Make dinner prep an event by starting with a special night; you might be surprised how easy it is to find even more time, once it's a priority.

3) Budget for Health

Organic food is an excellent investment for your health. Many studies, including a recent, four-year-long European Union study, has proven that organic food is loaded with antioxidants - powerful cancer-fighting agents - up to 40% more than traditionally grown foods.

But eating all organic food can certainly be a jump in your food bill, so re-evaluate your budget and find places where you can save money and eat more healthfully.

Are you currently budgeting for eating out at restaurants and fast food joints? Drop that money in your existing grocery budget instead. Bike to work or simply drive your car less and apply your gasoline savings to more healthful grocery choices. You'll help the environment and yourself at the same time.

Organic: The Next Steps

When people start buying organic foods, they often think it means simply replacing all the foods they currently eat with organic counterparts. Out with the old, conventional snacks and packaged foods and in with the new, organic substitutes. Ever find yourself thinking that way? That is the reason organic food gets a bad rap as too expensive!

The real goal here is getting ourselves away from less nutritious, processed foods and cooking with more whole ingredients. Manufactured foods, organic or no, aren't "bad," of course. They're perfect when we're so strapped for time that we can barely think and need to prepare something quick and easy.

Many Americans always feel strapped for time, but when manufactured foods become the main staple of our diets, nutrition drops. Organic farming practices can't address that.

So as you include more and more organic foods on your shopping list, make sure you let this be your goal: Joyful eating that sustains you and the farmers who grow your food.

And fewer meals on the run.