I’m a Shopping Expert: 6 Grocery Saving Retirees Should Consider Shopping

Like anyone on a budget, retirees should build their nutritional and culinary foundation on a trio of dry goods that won’t go bad for years, can assimilate into almost any style of cooking, and can’t be undersold by no other grocery product. in terms of cost per calorie of quality.

“Retirees should buy staples in bulk like rice, pasta and beans,” Sornoso said. “These products are cost-effective, have a long shelf life and can be used in a variety of meals, providing excellent value for money. »

According to the Mayo Clinic, “When cooked, a pound of dried beans is equivalent to about four cans of beans, for a fraction of the price.” »

At Walmart, a can of Great Value pinto beans costs $0.86, but a six-pound bag of dried beans costs $6.88, or $0.86 per pound. That’s exactly a quarter of the price of already penny-cheap canned beans – but the world’s best legume not only provides profitable but empty calories.

The Mayo Clinic continues: “There are so many varieties of beans that the meal prep possibilities seem endless… It’s not just their versatility that makes dried beans shine in healthy meals, it’s also their nutritional benefits. Dried beans are full of protein, zinc and iron. They are also rich in soluble and fermentable fiber.

According to the USDA, two ounces of dried white pasta contains about seven grams of protein, two grams of fiber, B vitamins and iron and is only 200 calories.

Writing for EatingWell, registered dietitian Lisa Valente, MS, RD, pointed out that although it has been much maligned as an empty carbohydrate, pasta plays a prominent role in healthy culinary philosophies like the Mediterranean diet and that people suffering from People with diabetes or gluten allergies can find a pasta that suits them, including grain-free alternatives like bean-based pastas.

And then, of course, there’s the cost.

The Chicago Sun-Times writes: “As U.S. food prices rise, more people are looking for budget-friendly meals, and pasta could be the answer to their gaudy wallets. The average price an American pays for pasta is about $1.45 per pound. If your goal is to eat on a budget, pasta is a great choice.

Rice

According to the National Institutes of Health, rice is a staple food for more than half of 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, thiamine 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 dried beans.

There was a time when all produce was seasonal, and many dietitians and personal finance experts would like to see a return to this concept.

“Purchasing seasonal fruits and vegetables ensures retirees get the freshest produce and saves money because these items are typically less expensive when in season,” Sornoso said. “They are also more nutritious and tastier.”

Adventist Health agrees, writing that seasonal produce is:

• Fresher, better quality, better tasting and less likely to be processed or modified with chemicals.
• Better for the environment and supports local farmers.
• Supports your body’s intrinsic, natural needs and desires that change with the seasons.
• Saves you money. The organization writes: “It can be costly to relocate these products to your community. Shipping and storage costs drive up the takeaway price. Seasonal purchasing is generally much more profitable because farmers have a large abundance of seasonal crops.

Dried pantry goods may be less expensive than canned goods, but they take much more time and effort to prepare. In a pinch, canned products offer many of the same benefits – they store well, avoid food waste, allow culinary versatility and provide basic nutrition – but with much more convenience and in smaller, easier batches to manage.

“Products like canned tomatoes, beans and vegetables are affordable, have a long shelf life and can be used to prepare quick, nutritious meals,” Sornoso said. “They’re a great way to maintain a well-stocked pantry without breaking the bank.”

Canned fruits and vegetables cost the least and last the longest, but they taste the worst, retain the fewest nutrients, and are the most 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 only lasts a few days and, of course, costs the most expensive.

In between lies sweet relief in the freezer aisle.

“Frozen fruits and vegetables are often less expensive than fresh fruits and can be stored longer without losing their 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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