What can a 62-year-old senior man eat with a daily ten-dollar budget for food and supplements?
Try to maximize the number of whole, natural, unprocessed food choices, which should keep you way under budget.
Also, you need to be aware of deficiencies and medical issues. For example, if you have gout, you need to avoid salt and processed foods. Prepackaged and processed meals are expensive in the long run and made with such poor ingredients that they won’t really sustain you.
Get some yogurt for probiotics, but almond milk or hemp milk can be a healthy replacement for cow’s milk.
Mineral-laden natural foods like nuts and seeds (think chia, peanuts, flax, hemp seed) are always a healthy idea for seniors.
To keep food as fresh as possible, you should only buy what you will consume in the next forty-eight hours.
Try to aim for two fruits and three vegetables per day and make diverse choices. Apples, citrus, bananas, papaya, pineapple, berries, melon are healthy options. When it comes to veggies, you need cauliflower, broccoli, Brussels sprouts, kale, arugula, and a variety of colours like carrots, corn, radishes, and squash.
Include one or two whole grains, beans, or legumes (lentils). Pasta is also a delicious option mixed with your favourite sauce.
If you feel the need for vitamin-mineral supplements, pick food-based ones. Here are other options that are both healthy and cheap:
You can buy a huge bag of beans, cook up a pound a week, and get a healthy source of protein and fibre. Rice would also be a general idea here.
By buying as unprocessed as possible, you save on price. Roast some or boil some for soups.