Eating well on a budget: senior-friendly tips for affordable nutrition

1. Plan your meals

Start by planning your meals for the week. Make a list of what you need and stick to it when shopping. Planning helps you avoid impulsive purchases and ensures that you only buy what you'll use.

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2. Buy in bulk

Purchase non-perishable items in bulk to take advantage of discounts and reduce the cost per serving. This is especially beneficial for items like whole grains, canned goods, and frozen vegetables.

3. Embrace Frozen and Canned Produce

While fresh fruits and vegetables are wonderful, their shelf life is limited. Opt for frozen and canned options, which are often just as nutritious and more cost-effective. They also eliminate the risk of food waste.

4. Choose generic and store brands

In most cases, generic or store brands offer similar quality as name brands but at a lower cost. Compare labels and go for the less expensive options.

5. Use coupons and discounts

Look for coupons and take advantage of senior discounts available at many grocery stores. Sign up for store loyalty programs to receive additional savings and exclusive offers.

6. Plan around sales

Pay attention to weekly sales and base your meal planning on discounted items. This allows you to enjoy a variety of foods while staying within your budget.

7. Cook at Home

Eating out can be costly. Cooking meals at home not only saves money but also gives you control over ingredients, portion sizes, and the overall nutrition of your meals.

8. Batch cooking

Prepare larger quantities of meals and freeze portions for later use. This saves time and money in the long run and ensures that you always have a homemade meal available.

9. Limit processed and convenience foods

Processed and convenience foods are often pricier and less healthy than whole, unprocessed alternatives. Opt for whole foods like grains, legumes, and fresh produce to stretch your budget.

10. Explore affordable proteins

Proteins can be a significant part of the grocery bill. Opt for cost-effective protein sources like eggs, beans, and canned tuna or salmon. These are nutritious and budget-friendly.

Budget-Friendly Recipe: Vegetable Stir-Fry

Ingredients:

• Frozen mixed vegetables
• Tofu or chicken (optional)
• Soy sauce or low-sodium teriyaki sauce
• Cooked rice or noodles

Instructions:

1. Sauté tofu or chicken in a little oil until cooked through.
2. Add frozen mixed vegetables and stir-fry until heated.
3. Drizzle with soy sauce or teriyaki sauce and serve over cooked rice or noodles.

Eating well on a budget is not only possible but also a smart and healthy choice. By following these tips and exploring affordable recipes, seniors can maintain their nutrition and overall health without the burden of high costs.

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