Grocery stores are meant to trap you into spending more money. They're a business, that's what they do. Their colorful displays, free samples and candy aisles right by the checkout are booby traps even for the most savvy shopper. However, with just a little planning, and some self control, anyone can avoid the toll that a supermarket trip can take on your budget and waistline.

My husband and I have spent the last four years living in Korea and Mexico, without a car. Trips to the grocery store have meant walking a mile or two one-way, and carrying back a week's worth of groceries on your back. It's so convenient to put your items in a cute cart and roll them around the store. It's all-too-easy to end up springing for the triple pack of Double-Stufs or the economy-sized cannister of popcorn. Here are some tips to save your time and waistline!

1. Meal List: Try and decide what you are cooking for meals the week before you do your shopping run, and use that as the basis for your list. Not only will that save you an emergency trip later (how did we spend a hundred bucks but have nothing for dinner?); it will keep you more organized during the week.

2. Back-up Meal: Try to always have ingredients in your house for the "back-up" meal in case the store is out of your Wednesday night pot roast. In our house it's the ingredients for fried rice. That way, if I don't have time to go to the store on "store day" I have a back-up meal. Also a good way to save on last minute pizza deliveries!

3. Stick to the List: Once you make your shopping list, stick to it. Kids always have to have that "one thing"? Give kids one and only one "free choice" that they have to decide before you step foot in the store. If they change their mind, they lose their special thing.

4. Buying in Bulk: Do it wisely. It is unlikely that you will stop needing toilet paper any time soon, so that's totally justified buying the 87-roll pack. Remember though that some "bulk deals" really aren't. That two-gallon tub of ice cream? Unless you're a large family, the last third of the tub will be gross and freezer burned. If you must by the 25-pound of dog food or 180-servings bag of cereal, consider investing in several large tupperware containers to keep things fresh.

5. Lower is Better: Don't forget, stores are trying to make a profit. If it is handy to reach, most of the time it's more expensive than something floor-level. Keep a look-out for the "lower-level" deals.

6. Coupons: When I see women whip out the telephone book-sized pack of coupons, I feel envy. However, most of us do not need 47 bottles of Ranch Dressing. Try and save time (both at home and at the store) by only clipping coupons for things you'll actually need.

7. Be polite: People who work retail and cashiers get yelled at, a lot. All day, everyday. Don't be that person who ruined your cashier's day. Don't be a doormat, but remember to smile and say hello and thank you to your cashiers.

8. Grocery store babysitters: I once knew a woman who only hired babysitters for two occasions, date nights with her husband and her bi-monthly "big trip" to the grocery store. Money is tight, but remember when shopping used to be fun? Consider occassionally leaving the little ones at home and go shopping on your own.

9. Don't confuse "Deal" with "Steal": Be an educated consumer. Wild about organic? Awesome, but remember that fruit that you peel (like bananas, or mangos) doesn't necessarily have to be organic because the peel protects the thing you're eating.

10. Invest in a Food Saver: Remember the old infommericals about the vacuum-sealers that could help you save your food from going bad too quickly? If you find yourself throwing out deli meat, consider the investment.