Food prices have climbed sharply in recent years, and the increase hits hardest on a fixed income. The good news is that eating well does not require expensive foods. A few habits can trim your grocery bill noticeably while still filling your plate with nutritious meals.
Plan before you shop
- Check what you have in your fridge, freezer and pantry.
- Plan meals for the week around what you have and what is on sale. Store flyers and apps show weekly deals.
- Write a list and stick to it. Shopping with a list is one of the simplest ways to avoid impulse buys.
- Eat before you shop. Shopping hungry makes snacks and treats harder to resist.
Compare prices the smart way
- Use the unit price. The small label on the shelf shows the price per ounce or pound, so you can compare sizes and brands fairly.
- Try store brands. They are usually made to similar standards and can cost much less.
- Look up and down. Higher-priced items are often placed at eye level.
- Buy whole instead of cut. A whole melon, block of cheese or bag of carrots usually costs less than pre-cut versions.
- Buy larger sizes only when you will use them before they spoil. A big bag of rice is a bargain; a big tub of spinach that goes bad is not.
Choose budget-friendly nutrition
- Frozen vegetables and fruit are picked ripe and frozen quickly. They are often cheaper than fresh and do not spoil.
- Canned foods such as beans, tomatoes, fish and fruit in juice are healthy staples. Choose low-sodium options and rinse canned beans.
- Dried beans, lentils, oats, rice and pasta cost little per serving.
- Eggs, peanut butter and canned fish are inexpensive protein sources.
- Seasonal produce is usually cheaper and tastier.
Use discounts and rewards
- Sign up for your store's free loyalty program for digital coupons.
- Ask about senior discount days; some stores offer a percentage off on a set day each week.
- Check discount grocers and warehouse stores, but compare prices and buy only what you will use.
- Consider curbside pickup or delivery if transportation costs or mobility make trips hard. It can also help you avoid impulse buys.
Other food help
- Commodity Supplemental Food Program: monthly boxes of nutritious food for people 60 and older with low incomes, in participating areas.
- Senior Farmers' Market Nutrition Program: coupons for fresh produce at farmers markets in many states. See our guide.
- Food banks and pantries: find yours through Feeding America or your Area Agency on Aging.
- Community meals and home-delivered meals for older adults. See home-delivered meals and community dining.
Waste less, save more
The average household throws away a significant share of the food it buys. Store produce properly, eat the most perishable foods first, freeze leftovers you will not eat within a few days, and learn what date labels really mean. Read food safety at home.
