Rising food costs may impact on malnutrition risk for the vulnerable older age group according to a New Zealand Nutrition Foundation Working Group.

Julian Jensen, Chair of the Foundation’s Older People’s Working Group and specialist dietitian for older people believes the rising costs of food may have a significant impact on this sector of society whose members are generally on fixed, tightly budgeted incomes.

 

She says, “It can be tempting to skimp on food when the budget is tight, but it is so important to eat a healthy and balanced diet as we age. It is at this time of life the issue of malnutrition risk takes priority over obesity concerns, and older people need to be encouraged to eat well to stay healthy and active.”

 

Julian advocates careful shopping and common sense to control those costs; her top 8 tips for older people to stay healthy are:

 

Include a variety of fresh, canned and dried fruit, and plenty of vegetables – lots of colours, fresh, frozen, and canned. Canned tomatoes packed with natural lycopene cost just $1.70* and the technology used today in freezing vegetables ensures a very high quality product at an affordable price.

 

Older people need a good intake of protein foods to preserve muscle mass and strength needed to maintain independence in later life. Cheaper protein includes canned fish such as tuna, smoked fish and sardines and can be made into pies, kedgeree, curried fish or fish cakes. Have red meat a couple of times per week to boost intakes of iron and zinc. Slow cookers are a great way to make cheaper cuts of meat, such as shin or gravy beef, tender and tasty. Chicken is a low cost protein, and buying frozen is often cheaper than fresh.  Also think about proteins such as dried or canned beans and lentils which are cheap, wholesome and often on special – 89c recently.

 

A plain, filling option such as Weetbix, which is also is low sugar and high fibre, costs only $3.70 for 750g. Don’t forget the humble oatmeal at around $2.50/kg. Make your own muesli, or have as a warming and nourishing porridge for breakfast.

Keep an eye on the label and look for cereal-based foods (or bread) with more than 6g fibre and less than 10g sugar per 100g. Rice and pasta are cheap cereal-based staples, and a loaf of bread can cost as little as $1.70 for a value wholemeal loaf.

 

Milk, yoghurt and cheese have all increased in price recently. Purchase UHT (long life) milk instead of fresh for cost and longevity. Two litres of fresh milk costs more than $4.00, one litre of UHT is less than $2.00 and will last a lot longer. Milk powder is another cheaper option; $5.00 worth of instant powdered milk would make up to about 4 litres liquid milk - $1.25 per litre. Use less cheese, but enhance the flavour by adding a little curry powder or mustard.

 

Where foods are pre-packaged, such as meat in the supermarket, ask for a smaller pack if you need less. Try to shop at bigger stores rather than corner dairies. The variety in bigger stores is better, the costs lower, and turnover quicker.

 

They can be expensive, but one or two ‘ready to heat and eat’ meals are handy for emergencies or when you are unable to cook for yourself. Having some cans of soup in the pantry is another convenient meal – eat them with a toasted sandwich or grainy bread.

 

Enjoy the pleasure of creating meals for yourself and your family or friends. In the cold weather, a nice hot pudding can be nutritious and comforting – apple crumble, creamy rice, bread and butter pudding are all old low cost favourites.

 

The supermarkets are full of tempting, brightly packaged, high priced offerings. Shop with a list, don’t go to the supermarket when you are hungry, and preferably, don’t go too often.

 

 

 

*NOTE: Food costs are based on purchases made at Fendalton Supervalue, Christchurch on July 2, 2008.