Stretching a dollar at the grocery store to buy nutritious food can feel difficult, but nourishing your body doesn’t have to drain your wallet.
Patti Rozycki, lead dietitian at Care Resources PACE, says healthy eating on a tight budget takes time and intention, but it is possible.
“Planning ahead is a powerful money-saving tool,” Rozycki says. “Decide on meals ahead of time, make a grocery list and stick to it. Compare prices at different stores, use coupons and shop sales to reduce costs. When possible, buy shelf-stable items in bulk.”
To choose foods that will support a balanced diet, Rozycki points to the U.S. Department of Agriculture’s recommendations as a helpful starting point.
“The updated guidance from the USDA encourages adults to fill most of their plate with protein and produce while cutting back on refined carbohydrates,” Rozycki says. “That can sound expensive, but there are practical ways to make it work.”
Rozycki’s top advice: Prioritize protein at every meal.
“Protein helps maintain muscle and keeps you feeling full longer,” she says. “It’s especially important as we age to maintain strength, which supports independent living.”
She notes there are a variety of both animal- and plant-sourced protein foods to choose from. Low-cost options include:
- Dried beans and lentils
- Canned tuna, chicken and sardines
- Chicken thighs and eggs
- Greek yogurt and cottage cheese
- Milk and cheese
- Peanut and other nut butters
Vitamin D is another key nutrient, as it promotes strong bones and immune systems. It is also a common deficiency in older adults.
“Fortified dairy products such as milk are affordable sources of vitamin D,” Rozycki says. “For individuals who are lactose intolerant, low-cost options include sardines, egg yolks and beef liver.”
Some adults may need vitamin D supplements, but they should talk with their physician or dietitian before starting one.
Higher-fiber foods are also important to support digestion and heart health. Oatmeal, whole-grain bread and brown rice are budget-friendly staples that can boost daily fiber intake. Rozycki says fruits, vegetables and beans are also excellent sources.
Rozycki recognizes that produce is often considered to be costly, but she says fruits and vegetables do not have to be fresh to be healthy.
“Frozen and canned options are great,” she says. “Just look for varieties without added sugar or heavy syrups. If you prefer fresh, buying produce in season is often cheaper.”
West Michigan residents are fortunate to have access to low- and no-cost healthy options from community organizations. One example is the YMCA of Greater Grand Rapids Veggie Van, which functions like a mobile farmers market.
“This year, the YMCA Veggie Van began twice monthly visits to our day center in Grand Rapids, bringing locally sourced produce right to our participants, and the prices are very reasonable,” Rozycki says. “It’s helpful for our participants who cannot get out to buy groceries at the store.”
Rozycki and her team are making sure participants are also aware of resources like Feeding America West Michigan Mobile Food Pantries and the Community Food Club, in addition to helping participants apply for a Bridge Card, if they don’t already have one.
For eligible adults 55 years and older, the PACE model of care can be a huge help.
“As a PACE organization, Care Resources covers everything involved with our participants’ medical care,” Rozycki explains. “We also provide meals at the day center, home-delivered medical supplies and more, which all help to free up dollars to buy nutrient-dense food to have at home.”
Rozycki says nutrition is essential for helping older adults enjoy healthy and independent lives. That’s why nutrition counseling is one of many services Care Resources provides.
“We value the part that nutrition plays in keeping everyone healthy,” Rozycki says. “It can help keep participants off medications and stay mobile, so they don’t have to go to a nursing home, which is central to our mission.”
For more information, call 800.610.6299 or visit CareResources.org.
Last updated 3.5.2026 I H5610_WEB
