Even when you know what healthy foods to choose, being able to afford them can be extremely difficult, even more so if you’re on a fixed income. No matter how careful you are, the cost of food alone can take up a big portion of your budget. Here are 5 tips to get you started:
1. Buy fresh produce when it’s in season and freeze it.
Stick with buying what’s in season currently and think about stocking up when you find a deal. In the summer, you can buy 3 or 4 dozen ears of corn for only a few dollars. You can then cut the corn from the ear, bag it up, and freeze it until use. This method can be used on any other vegetable in season.
2. Look for sales, and plan your meals.
Look for if your local grocery store offers a savings card, and be sure to sign up and check for weekly sales. Plan your meals based on what fresh produce, meats, and grains are on sale that week. This can also force you to be creative with your meals. If you do not prefer to prep with all fresh produce, you can look for frozen vegetable sales. You can then stock up on frozen onions, bell peppers, carrots, and peas, to make it easier to whip up a healthy meal.
3. Embrace whole grains and beans.
Beans and whole grains, like quinoa and brown rice, are an inexpensive and tasty way to bulk up your meals. You can use means to stretch out your meat and protein intake, such as making a chili with black beans and ground turkey. You can also buy whole grain couscous to cook and freeze and package in single servings to throw on salads or in soups.
4. Plan and Prep Meals in advanced
Prepping food, whether it’s vegetables for the week, or breakfast for a few days, is a step towards eating healthfully and spending wisely. This is a great tactic to make sure you are eating what’s in the fridge and minimizes waste.
5. Try Repurposing Your Leftovers
Eating the same meal over and over can be difficult; consider repurposing leftovers into a new meal buy adding one to two items. For example, if you make or purchase soups, you can add rotisserie chicken for different texture. You can also use turkey balls, roast
beef, and chicken from dinner, to create a half sandwich and salad for the lunch the next day.
For More Information on Healthy Eating on a Budget see some of the resources below:
Eldercare Locator
1-800-677-1116 (toll-free)
eldercarelocator@n4a.org
https://eldercare.acl.gov
USDA Food and Nutrition Information Center
National Agricultural Library
1-301-504-5755
fnic@ars.usda.gov
www.nal.usda.gov/fnic
BenefitsCheckUp
1-571-527-3900
www.benefitscheckup.org
National Association of Nutrition and Aging Services Programs
1-202-682-6899
www.nanasp.org