According to the U.S. Department of Agriculture, food insecurity among single adults aged 65 and older in the United States was 9.5% in 2021. In other words, about one in ten older individuals living alone had difficulty affording enough food.
Food insecurity doesn’t necessarily mean constant hunger, but it often indicates inadequate nutrition. As we get older, nutritional needs can change, and not getting enough wholesome food can have serious consequences for seniors.
If you’re retired and living on a modest income and have little to spend on groceries, there’s no need to worry. A number of programs provide free or reduced-price food to older adults.
Programs That Provide Free Food for Older Adults
With grocery prices rising, maintaining a nutritious diet on a limited budget can be challenging. But a fixed retirement income doesn’t have to mean poor-quality meals. Below are six assistance programs that can help you stay healthy without overspending.
Senior Farmers’ Market Nutrition Program
If you’re unfamiliar with the USDA Senior Farmers’ Market Nutrition Program (SFMNP), it’s worth exploring. Funded through the Farm Bill, this initiative helps low-income seniors obtain fresh, locally grown produce at farmers’ markets, roadside stands, and community-supported agriculture (CSA) sites at no charge.
The National Council on Aging reports that SFMNP assists more than 800,000 income-limited older adults annually in purchasing locally grown fruits, vegetables, herbs, and similar items.
Eligibility generally requires being at least 60 years old and having a household income at or below 185% of the federal poverty guidelines. Recipients of food stamps may automatically qualify.
To apply, find your state’s administering agency using the USDA state agency contact map, then contact that office for application details.
Meals On Wheels Program
True to its name, Meals On Wheels delivers nutritious meals to people who are homebound. Typically, a volunteer or staff member brings a meal to your door and performs a brief safety check to ensure you’re okay.
Meals On Wheels is available in nearly every community through more than 5,000 independently operated local programs. Eligibility usually hinges on limited mobility that makes shopping, meal preparation, and social interaction difficult. While many programs serve adults 60 and older, age requirements can differ by location.
To find a nearby program, visit Meals On Wheels’ website and enter your ZIP code. Some local programs may ask for a doctor’s referral, so contact the program in your area for specifics.
Supplemental Nutrition Assistance Program (SNAP)
The Supplemental Nutrition Assistance Program (SNAP), commonly known as food stamps, is a federal benefit that helps low-income individuals and families purchase food.
Eligibility depends on both financial and non-financial criteria, such as income limits and citizenship. Because SNAP is federally funded but state-administered, specific rules can vary by state.
To check eligibility, contact your state SNAP office via its local office or the toll-free SNAP information line. After you apply, your local office will review your application and usually notify you of the decision within 30 days.
Approved applicants receive monthly benefits on an Electronic Benefits Transfer (EBT) card that can be used to buy eligible food items at participating stores.
USDA Commodity Supplemental Food Program
Also called the “Senior Food Box” program, the USDA Commodity Supplemental Food Program (CSFP) supplies eligible low-income older adults with a monthly box of nutritious USDA foods at no charge.
A senior food box usually includes a mix of fruits and vegetables, beans, pasta, shelf-stable milk, canned meats, cheese, and similar items. While it doesn’t provide a complete diet, the package helps fill nutrient gaps many budget-limited seniors face.
To qualify, you typically must be 60 or older and have income below 130% of the federal poverty guidelines. Reach out to your state distributing agency for application instructions.
Local Food Banks
Local food banks, while not formal government programs, are a vital resource for seniors living on fixed incomes. These nonprofit organizations collect surplus food from grocers, restaurants, and other donors and distribute it to those in need.
Food banks generally serve anyone who needs help. You usually won’t need to provide proof of income or identification, though you may be asked for your ZIP code and household information for records.
To find a nearby food bank, visit Feeding America’s site and enter your ZIP code.
The Emergency Food Assistance Program
The Emergency Food Assistance Program (TEFAP) is a federal program that supplies free food to low-income people and older adults and supports community groups that provide meals.
If affording nutritious food is a struggle on your fixed retirement income, TEFAP can help. Benefits are distributed through food shelves and congregate meal sites like soup kitchens.
TEFAP doesn’t use a single national application; states set their own requirements. Contact your State Distributing Agency to learn the local eligibility rules and how to access benefits.
Additional Ways to Cut Grocery Costs
If you don’t qualify for the programs above, there are still practical ways to reduce grocery expenses without compromising nutrition.
1. Buy in Bulk When It Makes Sense
Purchasing items in bulk may require a larger initial expense, but it often leads to long-term savings. Look for sales on staples like rice, pasta, and canned goods that store well and are versatile in recipes.
However, bulk buying isn’t always wise—don’t stock up on perishable items you can’t consume before they spoil just because they’re discounted.
2. Grow Some of Your Own Food
Growing produce at home can lower grocery costs. Easy-to-grow options include bell peppers, cabbage, strawberries, cucumbers, tomatoes, blackberries, and zucchini.
Starting a garden can feel overwhelming, but indoor gardening kits can simplify things. These kits include most supplies needed and are a good option for apartment dwellers without outdoor space. See tips on how a garden can reduce grocery bills here.
3. Plan Your Meals
Each week, check what you already have in the pantry and plan meals around those ingredients. This helps avoid unnecessary store trips and duplicate purchases.
With a meal plan, you’ll be less likely to order takeout or dine out because you already have what’s needed to prepare nutritious meals at home.
4. Use Coupons
You don’t need to be an “Extreme Couponing” expert to save. Simply using a few coupons periodically can add up. Coupons are available in newspapers, online, and through store loyalty programs.
5. Consider Lower-Cost Proteins
To stretch your grocery dollars, replace pricier meats like beef or chicken occasionally with economical proteins such as beans, lentils, and tofu. These options are nutrient-dense, affordable, and adaptable to many dishes.
If you have medical conditions that require specific dietary restrictions, check with your healthcare provider before making major changes to your protein choices.
You Can Eat Well on a Budget
By using available assistance programs and adopting cost-saving habits—like growing some food, couponing, planning meals, and buying wisely—you can maintain a healthy diet in retirement without overspending. Your health matters, so don’t let limited funds prevent you from getting the nutrition you need.
Rashida Martin is a personal finance writer who covers topics including savings, investing, housing, student loans, and more. Her work has appeared in various financial publications.
