Medically reviewed by Bridgette Edmonds, HCM, RN

Headlines today are filled with news about the price of groceries and food. While today’s news may be irrelevant tomorrow, most seniors search for ways to eat healthy on a budget. Many older adults live on a fixed income so finding budget-conscious ways of living is essential. Eating healthy doesn't have to break the bank. In fact, with some forethought and planning you can become a savvy shopper and enjoy nutritious and delicious meals without sacrificing your budget. 

Read more to find out practical tips and strategies to make healthy eating affordable.

How to eat healthy on a budget

A good place to start is figuring out what you know. Many people believe that eating healthy on a budget means sacrificing nutrition. This isn’t the case. For fun, let’s look at some common myths about eating nutritious foods without overspending. 

Myths vs. Facts

Myth: Eating on a budget means you must sacrifice nutrition.
Fact: False. You can find plenty of food options that are nutritious and affordable.

Myth: Canned and frozen foods aren't as healthy as fresh foods.
Fact: False. Canned and frozen fruits and vegetables can be just as nutritious as fresh ones—and they often cost less. However, be mindful of added salt and sugar in some varieties.

Myth: You must shop at a special health food store to eat healthy
Fact: False. You can find plenty of healthy options at your local supermarket without having to find a specialty store.

Myth: Buying in bulk is always the best money-saving choice.
Fact: False. Buying in bulk can backfire if food goes to waste because it can't be eaten in time.

Tips for planning ahead

Planning ahead is the key to saving money and eating healthy. Seniors and caregivers may discover these simple tasks add great value in the long run. Depending on your time and interest, you can try all of these suggestions or take what fits your lifestyle and try small changes first.

Make a meal plan

Start by mapping out all your meals and snacks for the week. If this feels like a burden, start by thinking about main meals like lunch or supper.

Base meals on what you have

Try to create your meal plan based on items you already have on hand or products that are on sale this week. Many supermarkets have printed sale flyers or post sales online either on websites or apps.

Create a grocery list

Make a grocery list that captures everything you need for your meals. Don't forget to add other items that you need to restock. 

Savvy grocery shopping strategies

Savvy shoppers know how to avoid costly shopping pitfalls while being flexible and creative when it comes to grocery shopping. 

Here are some practical tips and new ideas to get you started.

• Choose store brands: Opt for store brand products over name brands. They often offer the same quality at a lower price.
• Don't shop hungry: Avoid shopping when you're hungry, as you're more likely to make impulse purchases.
• Limit frequent trips: Avoid frequent trips to the supermarket to reduce the temptation of buying unnecessary items.
• Shop sales and use coupons: Take advantage of sales, use coupons, and join loyalty programs to save money.
• Shop around: Consider warehouse or club stores, farmers markets, Community Supported Agriculture (CSA) groups, and ethnic markets.
• Consider growing your own food: While a senior may not have the resources or energy to plant a large garden, growing food doesn’t require a large effort. Look into sharing a community garden or setting up an easy access container garden. 

Saving money by food group

Another strategy to think about is saving money by food groups. Become a savvy shopper and make healthy choices by planning by groups, shopping for seasonal items, and buying in bulk. Find a friend or other seniors in your local community to share ideas and purchases with to keep the costs down.

Fruits and vegetables: Buy seasonal produce, frozen, or canned options.

• Dairy products: Look for sales on milk, yogurt, and cheese.
• Grains: Buy whole grains in bulk.
• Canned and dry goods: Stock up on beans, lentils, and canned tomatoes.
• Fats and oils: Use cooking oils sparingly.
• Protein: Choose affordable protein sources like eggs, beans, and lentils.
• Unit pricing: Compare unit prices to find the best bargain. A unit price tells the cost for a set amount of food. Unit prices are often listed as 'price per ounce' or 'price per gallon.' Larger packages of food typically have lower prices.

Practical eating habits at home

When opening the refrigerator or pantry door, think about how to become more efficient and practical with shopping, food preparation, and cooking. Avoiding food waste can inherently save money. Review the tips below and figure out which ones you can start doing today.

• Purchase the freshest option available: Reach in the back for the freshest items, especially in the produce, dairy, and meat aisles. Always check the "sell by" and expiration dates on items.
• Store food correctly and freeze things when necessary: If you buy items in bulk, take out what you'll use this week and freeze the rest. If you freeze foods, wrap them well to prevent freezer burn.
• Follow the F-I-F-O rule: F-I-F-O stands for first in, first out. To help with this, try to keep all older foods in the front of your pantry, refrigerator, and freezer, and the newer foods in the back.
• Cook now, eat later: Cook meals or items early in the week and use the extras later.
• Give new life to leftovers: Turn them into brand new meals or side dishes.
• Store and reheat leftovers correctly: Be sure to separate the foods that are unalike.
• Be resourceful with foods going bad: Use these foods to make other dishes.

If you are trying to save money on food and make healthy choices, eating out should be a treat, not a habit.  By following these tips, you can enjoy healthy and delicious meals without breaking the bank. Remember, small changes can make a big difference to your health and your wallet.

Disclaimers

This blog is based on insights shared in our [Eating on a healthy budgetPowerPoint presentation] hosted on [Date], available on [Link].

Content contained on this page is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before starting any new fitness or dietary plan. References are provided for informational purposes only and do not imply endorsement of any website or other sources. For any health-related questions, contact your healthcare provider.

Sources:

• “Some Myths about Nutrition & Physical Activity,” National Institute of Diabetes and Digestive and Kidney Diseases, last accessed on April 17, 2025, https://www.niddk.nih.gov/health-information/health-topics/weight-control/myths/Pages/weight-loss-and-nutrition-myths.aspx
• “Shop Smart,” United States Department of Agriculture, last accesssed on April 17, 2025, https://www.myplate.gov/eat-healthy/healthy-eating-budget/shop-smart
• “Preventing Food Waste at Food,” Environmental Protection Agency, last accessed on April 17, 2025, https://www.epa.gov/recycle/preventing-wasted-food-home
• “Eating Well on a Budget,” HelpGuide.org, last accessed on April 17, 2025, https://www.helpguide.org/articles/healthy-eating/eat-healthy-for-less.htm
• “9 Grocery Shopping Tips,” American Heart Association, last accessed April 17, 2025, https://www.heart.org/en/healthy-living/healthy-eating/cooking-skills/shopping/grocery-shopping-tips