Budget-friendly healthy meals for older adults

We are all feeling the sting of higher prices, especially at the grocery store. For older adults on a fixed budget, higher prices can cause stress and make it harder to prepare healthy, fresh meals. But many tricks and ideas can help us prepare budget-friendly, quick, and nutritious meals.

Save money by eating more meals at home

People who eat meals at home typically eat more fruits, vegetables, and dietary fiber. They eat less saturated fat and sodium and spend less of their fixed monthly budget on food. You do not need to be a seasoned chef to enjoy delicious meals at home. And while there is nothing wrong with occasional frozen or boxed meals, you can take advantage of a “semi-homemade” meal that takes the same amount of time to create and offers more nutritional benefits.

Some of my favorite shortcuts to creating a healthy meal at home are rotisserie chicken, tuna packets, and hard-boiled eggs. I also use canned beans (rinsed), microwave or instant rice, bagged salads, and steamtable frozen vegetables. Using 1-3 of these shortcuts can deliver a balanced, high-nutrient meal in the same amount of time it takes to microwave a frozen meal, with more servings! My newest love is microwave rice packets that are ready in 90 seconds. There is a variety to choose from, from jasmine rice to brown rice and quinoa blends. Never had quinoa before? This could be a wonderful way to try it! While these foods cost more per serving than cooking from scratch, they can help with making nutritious meals at home.

Affordable pantry staples for healthy meals

There are inexpensive pantry staples you can keep on hand like:

• Dried beans and lentils - which are high in protein and fiber
• Oats – they can be for more than breakfast.
• Rice – try brown and white varieties
• Pasta– stock up on whole wheat pasta when your grocery store has a deal.

A fantastic way to stretch your food budget is to use less meat and add these beans, grains, and other vegetables to your meal. For taco nights, add beans to your meat; for pasta nights, add mushrooms or vegetables to your pasta sauce.

Soups, pasta, and casseroles are a terrific way to include extra vegetables in your day, as well as use up leftovers to reduce food waste. Nothing is more frustrating than throwing money in the trash!

How to reduce food waste and save money

Speaking of waste- try not to buy more than you can use. I look at the week ahead and determine how many meals I need to make, how many need to be quick and easy, and how much food is available for leftovers. Sometimes, when making changes to your diet, it is easy to go “all in” and buy all kinds of produce. 

But your fruits and veggies may wilt in your fridge before you get to them. I suggest incorporating extra fruits and vegetables gradually, so you can gauge how much you can realistically eat. Another idea is to buy a mix of fresh and frozen, so you have something on hand in a pinch.

Meal planning can help you save money

Planning meals before heading to the grocery store can help you avoid impulse purchases and reduce food waste. Start by seeing what you already have and then building meals around those ingredients. Create a shopping list based on your meal needs and stick to it to avoid impulse purchases and stay on budget. 

Looking at weekly grocery store ads and building meals around sale items can help stretch your food budget even further. Also consider seasonal produce. I also enjoy batch-cooking lunch or dinner to help save time and money. Pasta salads are one of my favorites to batch cook. I can switch out vegetables, beans, hard-boiled eggs, or tuna. Or making a batch of meatballs for the week that can be used in various ways is an easy way to prevent me from getting bored with the same meal.

Smart grocery shopping tips

Making a few simple changes to your shopping habits can help stretch your food budget without sacrificing nutrition.

• Compare unit prices to find the best value, rather than focusing only on packaging prices.
• Choose store brands, which often offer the same quality as national brands at a lower cost.
• Buy frozen fruits and vegetables, which can be just as nutritious as fresh options, and they last longer.
• Avoid shopping when you're hungry, which can lead to unplanned purchases.

Small savings can add up over time and help make healthy eating more manageable on a fixed income.

Food assistance programs for older adults

Take advantage of programs that help. You don't have to struggle alone. Many community programs and benefits help older adults access meals and groceries. Resources may include:

• Supplemental Nutrition Assistance Program (SNAP) benefits
• Local food banks and food pantries
• Senior meal programs
• Meals on Wheels and other home-delivered meal services
• Nutrition benefits available through some Medicare plans

These programs can help supplement your grocery budget while ensuring you have access to healthy foods. If you're unsure what resources may be available to you, your ArchWell Health team can help connect you with local programs and benefits that support your nutritional goals.

Talk to your provider

ArchWell Health offers nutrition education programs that can help you incorporate low-cost meals into your day. This is especially important if you are managing diabetes, heart disease or other conditions that impact what you eat.