Eating Well on a Fixed Income: Grocery Strategies

When you live on a fixed income, rising grocery prices can be stressful. The good news is that many of the most nutritious foods are also among the most affordable. With some planning, it is possible to eat well without overspending.

Plan before you shop

Check what you have. Look through your pantry, refrigerator and freezer before making a list, and plan meals around foods that need to be used soon.

Plan a week of meals. Choose a few dinners that share ingredients. Plan to use leftovers for lunches.

Make a list and stick to it. Shopping with a list helps prevent impulse purchases.

Check store flyers and apps for weekly sales, and plan meals around discounted items.

Budget-friendly nutritious staples

• Dried or canned beans and lentils: inexpensive protein and fiber.
• Eggs: versatile and quick to cook.
• Oats: a filling breakfast for pennies per serving.
• Brown rice and whole-wheat pasta.
• Frozen vegetables and fruits: nutritious, long-lasting and no waste.
• Canned tuna, salmon and sardines.
• Peanut butter.
• Seasonal fresh produce, like apples in fall and berries in summer.
• Bananas, carrots, cabbage, potatoes and onions, which are usually inexpensive year-round.
• Plain yogurt in larger containers, portioned at home.

Smart shopping habits

• Compare unit prices, shown on shelf tags, to find the best value.
• Try store brands, which are often similar in quality and cost less.
• Look high and low on shelves, since pricier items are often at eye level.
• Buy whole foods and do simple prep at home. Whole carrots usually cost less than baby carrots, and a block of cheese is often less per ounce than shredded cheese.
• Ask about senior discount days. Some grocery stores offer discounts to older shoppers on certain days. Ask at customer service.
• Use loyalty programs and digital coupons when they apply to items you already buy.
• Avoid shopping hungry.

Reduce food waste

• Store food properly so it lasts longer.
• Freeze extras, including bread, bananas, cooked grains and leftovers.
• Use older items first by moving them to the front of the refrigerator.
• Repurpose leftovers into soups, omelets or stir-fries.

Low-cost meal ideas

• Bean and vegetable soup with whole-grain bread
• Scrambled eggs with frozen spinach and toast
• Oatmeal with banana and peanut butter
• Rice and beans with salsa and shredded cabbage
• Pasta with canned tomatoes, white beans and frozen broccoli
• Baked potatoes topped with chili or cottage cheese

Programs that can help

If money is tight, food assistance programs may help:

• SNAP (Supplemental Nutrition Assistance Program) helps eligible households buy groceries. Households with members 60 and older have some special rules, such as being able to deduct certain out-of-pocket medical expenses.
• Senior Farmers' Market Nutrition Program provides benefits for fresh produce in participating areas.
• Commodity Supplemental Food Program provides monthly food packages to eligible older adults in many areas.
• Congregate and home-delivered meals are available through local aging services.
• Local food pantries often welcome older adults.

To learn what is available near you, contact your local Area Agency on Aging through the Eldercare Locator at 1-800-677-1116, or check the National Council on Aging's BenefitsCheckUp website.