Healthy Eating on a Fixed Budget After Retirement

When your income is fixed, the grocery bill can feel heavy. Good news: healthy food does not have to cost a lot. In July, Cleveland Clinic shared a fresh list of low-cost, nutritious foods and money-saving tips. Here is the heart of it, with help from the Harvard Nutrition Source.

Foods that stretch your dollar

• Produce that lasts: carrots, onions, cabbage, potatoes and winter squash. Plain frozen fruits and vegetables are good too.
• Protein: canned or dried beans and lentils, canned tuna or sardines, eggs when the price is fair, rotisserie or frozen chicken, tofu, plain Greek yogurt and natural peanut butter.
• Whole grains: oats, brown rice, bulgur, quinoa and whole-grain pasta.

Check the label

Cleveland Clinic suggests canned vegetables labeled low-sodium or no salt added. You can also rinse them. Pick canned fruit packed in juice or light syrup, not heavy syrup. The Nutrition Source says to choose canned and frozen foods without added salt, sugar or other additives.

Shop smarter

• Make a list. The Nutrition Source says to plan a few meals each week and shop from your list. Check what you already have first.
• Do not shop hungry. Eat a piece of fruit or a few nuts before you go.
• Compare price per unit. A 1-pound bag of rice at $1.59 costs $1.59 a pound. A 5-pound bag at $3.99 is about 80 cents a pound.
• Try store brands. The ingredients are often nearly the same.
• Use loyalty cards and weekly ads. Cleveland Clinic recommends them.
• Look for markdowns. Day-old bakeries are often about 50 percent off, says Cleveland Clinic. The discount produce cart can be a bargain if you eat it that day or the next.

Cook once, eat twice

Reuse leftovers in a new meal. Chili can go on baked potatoes. Black beans can go in soup and then in quesadillas. Buy large packs of chicken, divide them into single portions and freeze them. Bulk oats cost less than single packets. The Nutrition Source says bananas, berries, avocados, broccoli, cauliflower and corn freeze well.

Easy budget dinners

• Whole-grain pasta with low-sodium sauce and a salad
• Baked chicken with brown rice and a vegetable
• Chicken stir-fry with frozen vegetables
• Vegetarian chili with beans

Little tricks that add up

• Cleveland Clinic says to wash, cut and freeze produce. Freeze bread too.
• The Nutrition Source says to freeze chopped herbs in olive oil in an ice cube tray.
• Regrow scallions by placing the white root ends in water on a sunny windowsill, says the Nutrition Source.
• Choose filling foods. Apples and nuts may cost more per bag than chips, but they can keep you full longer.
• Eat slowly. The Nutrition Source says mindful eating can help you feel satisfied with smaller portions.

Need extra help?

Cleveland Clinic points to local food banks and pantries, Feeding America and 211 in the United States. A local dietitian can help too. There is no shame in asking. Check with your doctor or dietitian first if you have a health condition that limits your diet, such as kidney disease or diabetes.