Lesson 3.4: Eating Healthy on a Budget

Choosing healthy food and preparing healthy meals is one step towards better nutrition in later years. Being able to pay for healthy food on a fixed income may feel like an obstacle for some. Resources are available to help plan a food budget. One example is the U.S. Department of Agriculture. It supports a website called “Spend Smart – Eat Smart”, through the Iowa State University.

Below are some tips for healthy eating on a budget.

• Ask your local grocery store if they offer senior discounts or have a loyalty program.
• Use weekly store ads in the newspaper, online or in grocery store apps to see what is on sale. Try to plan some meals around featured sale items. If canned goods or other staples you would normally buy are on sale, stock up on a few extras. Be sure to check expiration dates and plan to use the product before that date.
• Look for store coupons and use them on items you would normally buy. 
• Consider store brands as they usually cost less. 
• Consider the added expense of pre-cut/chopped produce and other convenience items. If cutting produce is a challenge, having pre-cut nutrient rich foods may be worth the higher price. Keep in mind that they often don’t last as long as the whole product, so only purchase what you plan to eat or cook in the next day or two. 
• Check out the unit price on the shelves. The unit price is how much an item costs per ounce, per pound or for a standard number. By comparing the unit price you can find the best value for the brand or amount purchased.
• Buy items in bulk if they can be used or frozen before they go bad. Sometimes a family-size meat package is cheaper per unit than a smaller package. At home, separate the item and freeze what will not be immediately used.
• Consider what food is thrown away. Buy or cook only what is needed.
• Use a shopping list and resist impulse buys, including temptations placed near the checkout area. Save money and calories on foods that do not provide good nutrients. 
• Shop for produce at a local farm stand. Ask if they offer senior, loyalty or other types of discounts.