10 Affordable Healthy Food Choices for You

As a senior, you need to pay particular attention to what you eat. Perhaps at no other point during the course of our lives does eating right become more vital than when we reach our Golden Years. Heart health, brain health, and our overall health depend significantly on how we fuel our body with the foods we select.

As an older individual, you undoubtedly pay close attention to your pocketbook and expenses as well. Even when it comes to selecting food at the market, you likely are paying attention to what you spend. In this article, we provide you with 10 affordable healthy food choices for you:

  1. Legumes
  2. Eggs
  3. Brown rice
  4. Quinoa
  5. Local produce
  6. Canned and frozen produce
  7. Nuts
  8. Greek yogurt
  9. Popcorn
  10. Canned fish


You definitely need to check out what technically are known as legumes when you examine affordable and healthy diet picks. Dry and canned beans are some of the healthiest and cheapest foods available to you on the market today. Legumes are a wonderful source of protein. Legumes are loaded with:

  • Potassium
  • Iron
  • Zinc

Lentils are also great diet additions for heart health. Lentils are also proven to assist in lowering LDL or bad cholesterol levels.


The price of eggs does have a tendency to spike upwards from time to time. However, even when the cost of eggs increase, they have consistently remained a relatively inexpensive healthy food option. This particularly true when contrasted with many other items in the grocery store. Eggs are full of necessary protein. They also contain vitamins and minerals.

Researchers have confirmed that cholesterol associated with eggs really doesn’t need when eaten in moderation. A couple eggs a day will not cause a typical person to experience any negative cholesterol consequences.

As an aside, eggs are a very flexible food. They can be prepared in many different ways. They can be served at any meal.

Brown Rice

Brown rice is an ideal, affordable, health addition to an older individual’s diet. Brown rice is a whole grain that provides upwards to four grams of fiber per cup. Fiber is vital to digestive health. It is also demonstrated to protect a person from heart disease and diabetes. It is a good addition to a diabetic diet (keeping in mind that over 10 percent of people in the United States are believed to have diabetes – whether diagnosed or not).


If you are like a good many older Americans, you may not particularly be familiar with quinoa. Quinoa is being called a “super grain.” Quinoa is an outstanding source of protein as well as essential amino acids. Quinoa is also a great source:

  • Antioxidants
  • Fiber
  • Iron

Quinoa does tend to cost a bit more than rice. However, be reminded that it is considered a super food. A person gets a bigger bang for the buck because of the sterling nutritional profile of Quinoa.

Local Produce

Purchasing in-season local produce is yet another way that your diet can be nutritionally enhanced while you save money at the same time. Locally grown produce tends to be:

  • Less expensive
  • More nutritious
  • More flavorful

Consider stocking up on seasonal local produce. There are some items that can be frozen. There are others that can be canned.

Canned or Frozen Produce

While you always need to keep a focus on optimizing nutrition, canned and frozen produce can play a role in health eating and saving money. Canned and frozen options typically are less expensive. You also lower the amount of food waste with canned and frozen produce because there is less of a spoilage issue. You do need to take care to avoid canned or frozen produce that has added sugar, salt, or sauces.


On first blush, you might conclude that nuts tend to be a relatively expensive option. That is something of a superficial consideration of these food items. The reality is that when it comes to nuts, a little goes a long way. Nuts are filled with:

  • Protein
  • Healthy fats
  • Multiple vitamins
  • Multiple minerals
  • Antioxidants

Greek Yogurt

Another healthy and generally affordable food choice for a senior is Greek yogurt. Select plain Greek yogurt. You can flavor it yourself with fresh fruit. Greek yogurt is a good source of:

  • Calcium
  • Protein
  • Probiotics
  • Vitamin B-12


Popcorn is an inexpensive and satisfying snack. It is a whole grain. Plain popcorn has only about 30 calories per cup. It also contains a great deal of fiber. Rather than purchase doctored popcorn with flavorings, you can spruce up popcorn yourself by dusting it with such things as parmesan cheese or even cocoa powder.

Canned Fish

Canned fish is also a great, affordable addition to a healthy diet for an older individual. For example, canned tuna and salmon are wonderful sources of omega-3 fatty acids. Omega-3 fatty acids are known to reduce the risk of:

  • Heart disease
  • Blood clots
  • Inflammation

The benefits of canned fish are notable. In addition to being relatively inexpensive, they require no prep work. Canned fish is easy to eat.

Summary: Benefits of Healthy, Affordable Food Choices

In conclusion, we wrap up by noting some of the true benefits that you can enjoy by pursuing healthy and affordable food choices:

  • Better health overall
  • Feel better overall
  • Healthy weight maintenance
  • Fight obesity
  • Look and feel younger
  • Reduce cancer risk
  • Enhance brain health
  • Enhance heart health
  • Enhance you bone health
  • Enhance dental health
  • Boost your energy
  • Sleep better
  • Save money
  • Try new foods
  • Be an example for your peers

If you intend to make some more dramatic changes in your diet, consult with your physician to ensure that you are on the right course. The same holds true for initiating a companion exercise regimen. Armed with this basic information, you can be on the road to a healthier lifestyle and find that you will have more money in the bank at the same time. As made mention at the start of this discussion, these are two laudable, important goals for women and men in their Golden Years.