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Eric Sornoso built his brand around his two passions — eating well and saving money. The co-founder of Mealfan, a site that helps home cooks get quality ingredients to make delicious, healthy meals for as little money as possible, frugality in the grocery store is Sornoso’s bread and butter — and he helps plenty of seniors stay on budget while eating well.
Here’s his advice on the groceries that penny-pinching retirees should build their menus around:
The Big-Three Bulk Staples
Like anyone on a budget, retirees should build their nutritional and culinary foundation on a trio of dry goods that don’t go bad for years, can assimilate into nearly any style of cuisine, and can’t be undersold by any other grocery store product in terms of cost per quality calorie.
“Retirees should purchase bulk staples such as rice, pasta, and beans,” Sornoso said. “These items are cost-effective, have a long shelf life, and can be used in various meals, providing excellent value for the money.”
Dry Beans
According to the Mayo Clinic, “When cooked, one pound of dried beans equals about four cans of beans — at a fraction of the cost.”
At Walmart, one can of Great Value pinto beans cost $0.86, but a six-pound bag of dried beans costs $6.88, or $0.86 per pound. That’s exactly one-quarter the price of already-cheap canned beans to the penny — but the world’s greatest legume doesn’t just deliver cost-effective but empty calories.
The Mayo Clinic continues, “There are so many varieties of beans that meal-making possibilities seem endless… It’s not just their versatility that makes dried beans shine in healthy meals — it’s their nutrition benefits. Dried beans are packed with protein, zinc and iron. They’re also high in soluble and fermentable fiber.”
Pasta
According to the USDA, two ounces of dried white pasta has roughly seven grams of protein, two grams of fiber, B vitamins and iron and comes in at just 200 calories.
Writing for EatingWell, dietician Lisa Valente, M.S., RD, pointed out that while it has been much maligned as an empty carb, pasta plays a lead role in healthy culinary philosophies like the Mediterranean Diet and that people with diabetes or gluten allergies can find a pasta that’s right for them, including grain-free alternatives like bean-based pasta.
Then, of course, there’s cost.
The Chicago Sun-Times writes, “As American food prices rise, more people are looking for budget-friendly meals, and pasta could be the answer to their screaming wallets. The average price an American pays for pasta is about $1.45 per pound. If budget meals are your goal, pasta is a great choice.”
Rice
According to the National Institutes of Health, rice is a staple food for more than half the world’s population — and for good reason.
The agency writes, “In addition to calories, rice is a good source of magnesium, phosphorus, manganese, selenium, iron, folic acid, thiamin and niacin; but it is low in fiber and fat.”
At Walmart, a five-pound back of long-grain rice costs $3.34, or $0.67 per pound — significantly less than even dry beans.
Seasonal Produce
There was a time when all produce was seasonal produce, and many dieticians and personal finance experts would like to see a return to that concept.
“Buying seasonal fruits and vegetables ensures that retirees get the freshest produce and helps save money, as these items are usually priced lower when in season,” Sornoso said. “They are also more nutritious and flavorful.”
Adventist Health agrees, writing that seasonal produce is:
- Fresher, of higher quality, tastes better and is less likely to be treated or modified with chemicals.
- Better for the environment and supports local farmers.
- Supports your body’s intrinsic, natural needs and cravings that change with the seasons.
- Saves you money. The organization writes, “It can be expensive to relocate that produce to your community. The travel and storage costs drive up the take-home price. Buying seasonally is typically much more cost-effective because farmers have a large abundance of in-season crops.”
Canned Goods
Dry pantry staples can be cheaper than canned goods but they take much more time and effort to prepare. In a pinch, canned goods provide many of the same benefits — they keep well, prevent food waste, allow for culinary versatility and provide foundational nutrition — but with much greater convenience and in smaller, more manageable batches.
“Items like canned tomatoes, beans, and vegetables are affordable, have a long shelf life, and can be used to prepare quick and nutritious meals,” Sornoso said. “They are a great way to maintain a stocked pantry without breaking the bank.”
Frozen Fruits and Vegetables
Canned fruits and vegetables cost the least and keep the longest but taste the worst, retain the least amount of nutrients and are the most heavily processed.
On the other end of the spectrum, fresh produce tastes the best and has the highest nutritional content, but it takes the longest to prepare, promotes waste because it keeps for only a few days and, of course, costs the most.
In between is sweet relief in the freezer aisle.
“Frozen fruits and vegetables are often cheaper than fresh ones and can be stored longer without losing nutritional value,” Sornoso said. “They are convenient and reduce food waste, making them a smart choice for retirees on a budget.”
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