Fix healthy food on a fixed income - U-T San Diego

This column is written by experts in the aging, care giving, home health, hospice and home care fields to keep you informed about growing older.

Farmer’s Markets allow people to experience agriculture, while also supporting small farming operations. PHOTOS.COM

Diet, exercise and how you emotionally handle the stresses of everyday life contribute greatly to how your body and mind age. Balance in these areas of your life will help you age gracefully. A common denominator in preventing diseases is maintaining a nutritious diet.

Many seniors are living on a tight budget and are looking for ways to reduce food expenses while still enjoying delicious and nutritious meals. With the right tips and a little planning, it is possible for everyone to enjoy healthy food without compromising the bank account.

The more you focus on purchasing local, unprocessed foods and preparing meals at home, the lower the cost and the healthier your meals will be. Not only will the fruits, vegetables and lean proteins you consume help you to feel better physically, but they will also help you to enjoy stress-free trips to the grocery store that won’t break the bank.

Below are some helpful tips to stretch your dollars while eating clean and setting yourself up for successful aging:

Buy the highest quality

This is the easiest way to reduce your exposure to pesticides, herbicides and antibiotics, while increasing the nutritional value of your food. Organic foods have higher levels of antioxidants and vitamins and minerals such as vitamin C, calcium, magnesium, and iron. If possible, use excess food money to buy higher quality food. Focus on purchasing organic/grass-fed/free-range sources of meat and dairy in order to avoid the possibility of high concentrations of antibiotics and hormones.

Research Farmers Markets

San Diego is home to dozens of daily Farmers Markets throughout the county. Local farmers bring their wares to specific locations, typically open-air street markets, and sell fresh food directly to the consumer, often for less than you would pay in the grocery store or supermarket. Visiting one of the Certified Farmers Markets (CFM) in San Diego County allows people to experience agriculture, while also supporting small farming operations. For more information visit: SDFarmBureau.org/BuyLocal/Farmers-Markets.php.

Be Educated

When consumers know which fruits and vegetables have the most chemical residue and which have the least, they can choose to buy certain organic produce or from local farmers who do not use chemicals. The Environmental Working Group lists out the “Dirty Dozen Plus” and the “Clean Fifteen” on their website at ewg.org.

Transportation

If you are concerned about carrying groceries or getting to designated food locations, you can use Home Care for assistance. Home Care is one of the best options for individuals who can no longer drive and it is affordable for those who don’t have much money. For about $20 an hour, an aide can transport you to and from the market, as well as assist in carrying your purchases.

Nutrition is the foundation to good health. Eating healthy foods and drinking plenty of water can decrease your chances of contracting certain cancers, heart diseases, and Type II Diabetes; the most prevalent diseases in people over the age of 55.

Kathleen Becker is a clinical manager with Mission Home Health and the author of “Living Food for Better Living.”

Kathleen Becker is a clinical manager with Mission Home Health and the author of “Living Food for Better Living.”