Because wellness was never meant to be expensive
Hey sis, let’s have an honest conversation—you do not need money, luxury groceries, or a perfectly stocked kitchen to eat healthy and live well. That idea alone has discouraged so many women from even trying. And I want to lovingly break that myth today.
Especially for us as African American women over 50, healthy eating is about simplicity, consistency, and making smart choices with what we already have access to—not perfection.
First, Let’s Redefine “Healthy Eating.”
Healthy eating is not:
- Organic-only everything
- Trendy superfoods
- Expensive supplements
- Complicated recipes
Healthy eating is:
- Whole foods you recognize
- Simple cooking methods
- Balanced meals
- Eating regularly and mindfully
You can eat well on a tight budget—many of us already do without even realizing it.
Start With a Healthy, Affordable Foundation
You don’t need a lot of food—just the right kinds.
Budget-Friendly Healthy Staples
These foods are affordable, filling, and versatile:
Proteins
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Eggs
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Canned beans (black beans, kidney beans, chickpeas)
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Lentils
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Chicken thighs or drumsticks
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Canned tuna or salmon
Carbs (the good kind)
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Brown rice
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Oats
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Sweet potatoes
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Whole wheat bread or tortillas
Vegetables
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Frozen vegetables (just as nutritious as fresh!)
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Cabbage
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Carrots
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Onions
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Bell peppers
Healthy Fats
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Olive oil
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Avocados (when in season)
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Peanut butter
Tip: Frozen and canned foods are budget heroes—no waste, longer shelf life, and lower cost.
Keep Your Pantry Simple (Not Fancy)
A healthy kitchen doesn’t need rows of jars and powders.
Affordable Pantry Must-Haves:
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Olive or vegetable oil
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Salt & pepper
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Garlic powder
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Onion powder
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Paprika
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Cinnamon
These basics help you cook flavorful meals without spending more.
Simple, Affordable Meal Ideas
Healthy meals don’t have to be complicated.
Breakfast
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Oatmeal with cinnamon and fruit
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Eggs with sautéed veggies
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Yogurt with fruit
Lunch
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Bean and rice bowl
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Leftover chicken and vegetables
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Tuna salad with crackers or lettuce wraps
Dinner
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Baked chicken, frozen veggies, and rice
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Lentil soup
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Stir-fried cabbage with protein
Tip: Cook once, eat twice. Leftovers save time and money.
Smart Shopping = Healthy Living
Shop where your money stretches the furthest:
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Walmart
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Aldi
-
Target
-
Dollar Tree (yes, sis!)
Look for:
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Store brands
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Sales and clearance meats
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Frozen produce
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Bulk items
LTK Tip:
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Pantry storage containers
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Cutting boards
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Sheet pans
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Affordable cookware
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Food storage containers
Tools don’t need to be expensive to be effective.
Healthy Habits That Cost Nothing
Some of the most powerful wellness tools are free:
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Drinking water
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Eating at home more
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Slowing down while eating
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Managing portions
These habits support blood sugar, blood pressure, digestion, and energy—especially after 50.
Let Go of Food Shame
Sis, healthy eating is not about being perfect.
It’s about doing the best you can with what you have.
If all you can afford is simple food, you’re still nourishing yourself.
If your meals are repetitive, you’re still caring for your body.
If you’re learning as you go, you’re still winning.
A Gentle Reminder
You don’t have to be wealthy to be healthy.
You don’t have to be resourced to eat well.
You don’t have to do it all at once.
Start small. Stay consistent. Be kind to yourself.
Your kitchen can be a place of healing, nourishment, and peace—no matter your budget.
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