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3. Shop smart.

Using your menu, create a shopping list and take it with you. Most stores stock deliveries first thing every morning, so shop right after breakfast or lunch—a 2013 study found that hungry shoppers bought more calories, but not more food, compared with people who had eaten before shopping.

For the fewest crowds, try Monday morning; to save money, go on Wednesdays, when many stores launch coupon programs and discounts and sometimes honor the previous week's discounts as well.

Quick tip: Buy prechopped vegetables at the salad bar or in bags that can be quickly thrown in a stir-fry or on top of a salad.

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