In fact reports everywhere show that fast food sales are up as the recession deepens. With a dollar menu at almost every fast food restaurant, it might seem like eating there is a good choice, at least for your wallet. "Those fast foods may seem inexpensive, but they're very high in calories, very high in fat, but not high in vitamins and minerals," says registered dietitian Lane Guyse.

Guyse says even if money is tight, you can still afford to eat healthy, if you know what to look for and are willing to look. Kulr-8 took a shopping trip with Guyse, to see if we could put together a nutritious meal for a family of 5 on a budget.

We started in the produce section. "Buying the whole head (of lettuce) is probably less expensive, it's not processed as much as a bag salad. But if you're looking at fast and easy, you can find these on sale. And you want to go for the darker green leaves." Guyse stays away from ice burg lettuce in favor of romaine or spinach. She says when it comes to produce, the more colorful, the more nutritious.

"When we're thinking about healthy foods, people think fish and chicken, I have to eat fish and chicken, which gets kind of boring I think. I like to look for turkey cutlets or ground turkey." And it's less than $4 for 5 cutlets.

You can also make homemade burgers instead of hitting the drive through. By choosing lean meat and not cooking in a lot of oil you'll save big on calories and fat. Or grab a rotisserie chicken, they're usually about $5. Guyse says take the skin off, to cut way down on fat.

With a salad, a bag of carrots for 88 cents, a pack of zucchini for $2.50 and our turkey cutlets, Guyse says we need a starch or a whole grain to round out the meal. "I try to look for a brown rice. It's a really great source of fiber, nutrition plus carbohydrates which you need for energy." For $2 we get a bag of brown rice with 19 servings. Health studies say other good carbohydrate choices are whole wheat pasta, potatoes, yams and whole wheat bread.

Once we've made the rounds at the grocery section in Wal-Mart, we're ready to checkout. For $16.28, we've compiled a well-rounded meal for a family of 5, plus strawberries and fat free whipped cream for dessert. And some of our items, like the rice, are pantry staples that will last for weeks.

"I always try to consider things I'm eating as nourishing your body. Making sure you're getting the most bang for your buck," says Guyse. She says your body can't run well without the proper nutrition and over time the inexpensive happy meals add up. Taking a not-so-happy toll on your bank account and your health.