Welcome to Our Nutrition Page

Healthy eating and good nutrition doesn't have to be expensive or tasteless.

On these pages you'll find low cost recipes, links and information on how to eat well, exercise, stay healthy, and live longer on a fixed income.



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Senior Scams

demoHere are the Top Ten Scams Targeting Seniors. Get the facts, protect yourself from phone and internet predators.



Life Expectancy in U.S. Continues to Reach New Highs

demoThe CDC reports that younger Americans will have a life expectancy of 78.8 years. For older Americans women are expected to reach 81.2 years and men 76.4 years.



Possibility of Obesity Leading to Cancer in Older Adults

demoLosing weight can be benefiical but can also be harmful to some older adults. Click here to see the full report.


Good Nutrition = Longer Life

Follow these links to Food Budget | Diets | Meal Planning | Healthy Recipes | Five Important Food Groups


Good Eating Healthy Life


I cannot tell a lie. I love to eat. But, I'm also not made of money so I don't have Filet Minion or Lobster Tails at every meal.

But I also don't want to exist on sprouts and tofu.

However, there are ways to save on your food budget and grocery shopping to allow yourself the occasional indulgence now and then.

Below are healthy recipes, tips, and links to help you buy and eat healthy well balanced meals.


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How to Eat Healthy On A Budget

Good Nutrition Doesn't Have to Be Expensive or Tasteless


ourdoor dining baby boomer helper

Here are links to eating healthy without breaking the bank.

Two Week - Healthy Eating on a Budget Cookbook (33 pages)


Healthy Eating on a Budget


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Links to Safe, Healthy, Diets for Seniors

It's Not a Diet; It's a Lifestyle Change


choosemyplate Choosemyplate.gov


We strongly recommend that you review any diet or alteration of your current lifestyle with your doctor or healthcare provider.

Unsupervised diets can lead to dangerous, and in some cases, life threatening health problems.

While diets are helpful to lose weight few people are able to keep the weight off for long periods. Diets are only the beginning.

Making permanent lifestyle changes in how, what and when you eat, is the only way to keep and maintain a healthy weight for the rest of your life.

Here are some links to diets and other information you'll want to review with your doctor or healthcare professional:

Click here for a printable nutrition poster for your refrigerator with ten helpful nutritional guidelines. (A PDF file)


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Lifestyle Changes Can Damage Your Body

You Are What You Eat


Lifestyle Changes Can Damage Your Body


Lifestyle changes in seniors can produce more dramatic changes than occur in younger individuals. Due to your decreased metabolism you will burn less calories when you are over 60 than you did at 20, 30,or 40 doing exactly the same activities.

Reducing caloric intake can result in loss of muscle mass and affect “sarcopenia” (age-related loss of muscle and strength).

Incorrect eating can also result in a reduction in bone density making bones more fragile that can lead to broken hips and bone fractures.

As we age our food choices become more critical.

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Five Essential Food Groups Seniors Need

Click here for the Five Food Groups you should be adding to your daily diet.


fruitsOur bodies process foods differently as we age and there are only so many calories to work with each day.

There are daily nutrients our bodies need each day but getting those nutrients can sometimes result in weight gain.

Weight loss may not be healthy for you unless your weight is at a level of obesity or is creating other health problems such as diabetes and other health risks.

There is also great information from the United States Department of Agriculture about smart food choices at Choosemyplate.gov


Low-Carb Vegetables List


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Tips for Smart Meal Planning

How Much Food Do You Need?


Assorted Fruit Baby Boomer Helper.com


Since many seniors are on fixed incomes meal planning becomes very important because you don't want to run out of food before you run out of month. So how much food do you need each day?

Calories Needed For a Healthy Weight For Women Over 50:

  • A woman who is not physically active needs about 1,600 calories per day
  • A woman who is somewhat physical needs about 1,800 calories per day.
  • A very active woman could need up to 2,000 calories per day.

Calories Needed For a Healthy Weight For Men Over 50:

  • A man who is not physically active needs about 2,000 calories per day.
  • A man who is somewhat physically active needs about 2,200-2,400 calories per day.
  • A very active man could need between 2,400-2,899 calories a day.

This can give you a starting point in your meal planning.

Break each meal and snack down during the day. Breakfast might be 350 calories, a morning snack 150 calories, lunch 350 calories, an afternoon snack of 150 calories, supper might be 500-600.

That schedule would be a total of 1,500 to 1,600 calories. So you'd still have room to eat more if needed or less if you are watching your weight or losing weight.

Low-Carb Vegetables List

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How Much Does Food Really Cost?

Eating Healthy May Not Be As Expensive As You Thought


Cost of foodAccording to many food experts the difference between eating a healthy diet and an unhealthy one is about $1.50 per day or about $45 per month.

A two person household spends about $7.00 a day on food or about $210 per month. If you can budget an extra $45 you can eat much healthier.

Processed food like TV dinners, and canned soups, will fill you up and you will save some money over buying and consuming fresh foods.

However, you will pay a higher price down the road as in the form of heart disease and diabetes or other illnesses associated with that type of diet.


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Some Ways to Save On Your Food Bill

A Little Research Goes A Long Way - What's On Sale? What will last?


save on food billMake a list of the things that you always buy regularly and how much of those things are currently on hand?

Our list includes coffee and coffee filters, eggs, milk, bread, fruits, vegetables, and meat.

Start with fruits and vegetables. Look for sales and stock up on things that you can incorporate into weekly meals.

See below for tips on making perishable foods last longer.


My wife creates our grocery shopping list based on the floor plan of the store. The food items we look for are variations of these:

  • Fruits - We always look for sales and what can be frozen or can be made to last longer.
  • Vegetables - We buy fresh if on sale - otherwise frozen
  • Whole Grains - Whole wheat Bread, whole grain cereals, nuts, etc.
  • Milk (calcium-rich foods) Milk freezes very well
  • Meat and Beans (protein-rich foods)

Don't forget that your local farmers market is a great place for finding healthy foods, Find a Farmer's Market in Your State.

Resources for making healthy food choices:


And stick to it! Healthy decisions start at home. Planning ahead can improve your health while saving you time and money.

Before shopping, decide which foods you need, and the quantity that will last until your next shopping trip.

Consider creating a shopping list based on the MyPlate food groups to include a variety of healthy food choices.

Think about your menu ideas when adding items to your list. Write your list to match the groups to the layout of your store.

Have everyone in your family make suggestions for the shopping list. Kids (and adults too!) are more willing to try new foods when they help to pick them.



The Nutrition Facts that is!


Nutrition LabelThe Nutrition Facts panel on the food label is your guide to making healthy choices.

Using the Nutrition Facts panel is important when shopping to be able to compare foods before you buy.

As a guide for a 2,000 calorie diet, we look for foods that are 4 percent or less in carbohydrates, 4 percent of less in sugar, and 4 percent or MORE in protein.

The closer we can staty to those guidelines the healthy we eat.

Use grocery store flyers for big savings.

You don't have to plan every meal around sale items but the more healthy things you can find on sale the better your nutrition will be.

White and Wheat Bread are normally the same price within a brand name.

Wheat is healthier so buy that when it's on sale and freeze some of it to make it last.

If you choose to eat an unhealthy diet today there is a price to pay tomorrow.

A Video with some healthy food shopping tips (VIDEO)


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Healthy Recipe Links for Healthy Seniors

Meals for One, Meals for Two, Suggested Meal Planning


Here are some links to recipe pages that might make your food choices a little easier. Mix, match, and substitute ingredients to fit your lifestyle.

We all have to eat to live. Eating healthy should prolong life while the alternatives could possibly shorten it. You can pay a little more now and get a big payback in a longer, healthier future.


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Photo Credits
Some images courtesy of Ambro at FreeDigitalPhotos.net


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Free Information to Help Seniors Live Long, Happy, Healthy, Successful, Productive Lives
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