The holidays are behind us (time to throw out those stale cookies), but the holiday bills are starting to arrive. The strain that holiday spending puts on the monthly budget makes this a good time to get the most for your money when you shop for groceries. Here are some strategies that will help you not overspend as you navigate the grocery store.

Make a list, based on weekly specials in grocery store ads. If you write your list on a spare envelope, you can carry the coupons you plan to use with your list.

Limit the time you spend shopping. The more often you go grocery shopping and the longer you are in the store, the more you will spend, often on impulse purchases rather than necessities. If you group similar items together on your list, you will get through the store with less backtracking.

Shop the outer perimeter of the store. This is where most of the basic, unprocessed foods are located. The center aisles have more items that have added sugar, fat and salt.

Bend and stretch. Lower priced items are often on the top or bottom shelves.

Buy frozen or canned fruits and vegetables when fresh vegetables are not in season. The cost of shipping produce from warmer climates adds considerably to the cost of out of season produce.

Buy store or house brands. The quality is at least as good as brand names.

Get a grocery store shopper's card. Many grocery stores have weekly specials you can get only with a shopper's card.

Use a coupon only if you need the item, not just because you have a coupon for it. Go to www.thegrocerygame.com or www.coupons.net to print out online coupons. Combine coupons with weekly grocery specials for double savings.

Use unit pricing. Check the product information on the shelf. You will find that the larger container is not always the best bargain.

Before buying a large amount of any food, consider whether you can use or store it before it spoils. Be aware that buying in large quantities makes it more likely that you will eat large quantities as well.

Peel and cut up produce yourself to save money. It is more convenient to buy prepared produce but it is more expensive and more perishable.

Watch as items are scanned or check your receipt for errors before you leave the store. Scanning errors can be very costly.

Suggestion for a healthier new year: Using beans instead of meat increases fiber, decreases fat and is a much less expensive protein source.

Christine Gutelius, MA, RD, CDN, is a nutrition resource educator with the

Eat Smart NY program at Cornell Cooperative Extension of Cayuga County.

Broccoli and Black Bean

Quesadillas

Makes 4 quesadillas

15 ounce can black beans, rinsed and drained

1/2 cup salsa

2 cups frozen chopped broccoli

4 ounces shredded reduced fat cheddar cheese

Cooking spray or oil

4 8-inch tortillas

4 tablespoons reduced fat sour cream

Cook broccoli for 2-3 minutes in microwave or on stovetop. While broccoli is cooking, mash beans in a large mixing bowl, using a potato masher or fork. Add salsa to beans. Drain broccoli and stir into bean mixture. Spray nonstick frying pan or griddle with cooking spray. Heat pan over medium heat until hot. While pan is heating, lay tortilla flat on plate or cutting board.

Spread 1/4 of bean mixture over half of the tortilla, folding other half of tortilla over mixture. Place folded tortilla in pan and cook 3-4 minutes or until lightly browned. Turn tortilla over and cook the second side for 3-4 minutes. Remove from pan. Repeat with remaining tortillas. Serve with reduced fat sour cream, if desired.