Healthy eating for seniors is an essential, often overlooked part of a wellness journey. Eating the right foods as you age can help prevent illnesses like high blood pressure and heart disease.
Meal planning can be a great way to make sure you have the proper nutrients in your daily diet. However, it can be challenging when you aren’t sure what meals to cook or if you are on a fixed monthly budget.
Here are some tips to help you create healthy and budget-friendly senior meal plans:
Know What Foods Are Right for Nutrition and Aging
As you age, your calorie needs decrease, and your nutritional needs–like protein and vitamins–increase. You may start eating more vitamin-rich foods or consider a diet to prevent heart disease , depending on your health concerns. It’s good to know what foods will keep you happy and healthy in old age.
Some of the best foods for the elderly that are also cost-effective include:
- Fruits: bananas, apples, oranges
- Healthy fats: extra virgin olive oil, avocado
- Vegetables: leafy greens, green peppers, carrots
- Whole Grains: oatmeal or whole-wheat bread
Remember Your Liquids
Another side effect of aging is a lack of thirst. MyPlate, a healthy eating initiative by the U.S. Department of Agriculture, suggests drinking plenty of water throughout the day to stay hydrated even if you don’t feel thirsty. It is recommended that older adults aim for six to eight glasses of fluid per day. Water is best, but fat-free milk and 100-percent juice are other nutritious options.
Consider Other Sources of Financial Support
Finances play a big part in creating a meal plan. According to the USDA Food and Nutrition Service, some seniors may be eligible for SNAP benefits, which can help save on buying foods for a healthy diet, like fruits, vegetables, meats, dairy and grains.
Have a Game Plan
Successful healthy eating for seniors on a budget requires a shopping game plan:
- Make a list before going to the store to stay organized and choose more nutritious options
- Check the weekly sales
- Cut out or download coupons in advance
Purchasing Store Brands vs. Name Brands
With increased food prices, purchasing store-brand items is a great way to save when making budget-friendly senior meal plans. Typically, a grocery store brand item is made with the store name and costs significantly less. Consumer Reports documented that customers who purchase store brands save more than 20% on their purchases, which taste just as good as the name brand!
Buy in Bulk
Another great way to save a few coins is by shopping wholesale stores like Sam’s Club, Costco or BJ’s to purchase specific items in bulk, such as packaged foods or water. If you buy lean meats, fruits or vegetables in bulk, you can always freeze what you don’t use into portion sizes.
Consider Outside Support for Your Nutrition and Aging Journey
Some seniors fail to get adequate nutrition simply because meal-prepping can seem intimidating or time-consuming. FirstLight Home Care’s companion care services can be a great resource. Our in-home caregivers can assist you or an aging loved one with creating budget-friendly senior meal plans, grocery shopping and support throughout their health journey. Contact us at a FirstLight location near you to start making healthy eating choices to help you have your best day every day.
How are you keeping your healthy eating habits, even if you’re on a tight budget? Share your tips and suggestions on our Facebook page.