AARP Smart Guide to Grocery Shopping

14. Focus on unit pricing

Compare price-per-pound or price-per-ounce to ensure you’re getting the most bang for your buck. Produce and meat are typically sold per unit or pound. You can dodge “shrinkflation” — which is when brands put less product in the package instead of increasing prices — by comparing other staples in the store, as Mentzer says most shelf price tags include unit price. Buying in bulk at membership clubs like Costco, BJ’s Wholesale or Sam’s Club can yield big per-unit savings; just make sure you stick to your shopping list and use what you buy before it spoils. Otherwise, you’re just wasting money.

15. Choose the right store for your budget

Not all grocery stores are created equal. Some, like Wegman’s, Fresh Market or Harris Teeter, may charge high prices to “match” an elevated customer experience. No-frills discount chains such as Aldi, Lidl or Save A Lot may stretch your dollar further. “If you have time to compare prices in different locations, by all means do it,” says Hamrick. “You may spend more time shopping, but it can be a good physical activity and social interaction for seniors.” And  don’t overlook dollar stores, which can offer great deals on groceries.

16. Check out SNAP 

If your grocery budget is especially tight, you may be eligible for Supplemental Nutrition Assistance Program (SNAP) benefits. Formerly known as food stamps, SNAP provides you with a credit- or debit-like card to pay for food. You can even use SNAP benefits to shop online for groceries. The AARP Foundation has a video with step-by-step instructions for applying for SNAP benefits. To be eligible for SNAP, your monthly income must be less than 130 percent of the poverty line in the U.S.

17. Look into the Commodity Supplemental Food Program

The Senior Food Box Program, also called the Commodity Supplemental Food Program, is another federally funded assistance program for adults 60-plus who have incomes at or below 130 percent of the poverty level. With this program, you get a free box of food filled with a set selection of items.  

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AT THE STORE

18. Avoid the crowds

The grocery store closest to home is often the default store for most shoppers, though some drive or take public transport a little farther to get cheaper groceries or specialty items. As for the best time to shop, a survey published by Dole in April 2024 found that 8 a.m. to 9 a.m. is the best time for avoiding crowds, while the most popular time is 10 a.m. to noon. Stores also get busier between 5-7 p.m., Mentzer says, when people are grabbing last-minute dinner items after work. “Tuesday through Thursday is the best time to shop if you’re looking for a quieter place with less traffic,” he says. Avoid shopping on weekends, which Mentzer says are usually the busiest times, if you can.

19. Shop senior shopping days

Many supermarkets across the country offer people over a specific age a percentage off their bill. Grocery stores typically offer one day a week, known as “senior discount day,” to extend deals to their older shoppers. For instance, Brookshire’s Food & Pharmacy offers a 5 percent discount every Tuesday and Thursday when customers use their Brookshire’s Thank You Card. For Fred Meyer, shoppers 55 and older get 10 percent off select items on the first Tuesday of every month. 

20. Stick to the perimeter

Every store is different, but many are laid out similarly, with fresh items on the perimeter and everything else (canned goods, cereals, nonperishable staples) in the center. “Usually you walk in and see produce, which is intentional, because we want the store to look fresh,” Mentzer explains. “The center of the store is grocery, and the perimeter is normally meat, seafood and prepared food.” Dairy, he adds, is typically in the back of the store — most shoppers need milk and eggs, so they’re likely to buy more if they have to walk through the entire store.

21. Don’t let eye level fool you

Scan the entire shelf before you decide what to put in your cart. Items the store wants you to spend on, such as gourmet products, usually appear at eye level on shelves, says Mentzer. Better deals can be found on upper and lower shelves, where you’ll find generic, store or regional brands. 

22. Sanitize handles

Brittany Saunier, executive director of the Partnership for Food Safety Education, recommends using the store’s cart wipes or bringing your own antibacterial wipes to sanitize your cart or basket handles. Some studies have shown there can be cross-contamination from raw meat and poultry juices on the handles, she says.

23. Navigate safely  

Bring your walker or cane if you need it to safely move through the store. Most stores offer mobilized shopping carts or special wheelchairs. If you need help, ask, especially in reaching items on high shelves or heavy/bulky items like cat litter, beverages, detergent, charcoal and bagged ice. If you’re shopping at an unfamiliar location, many dedicated grocery store apps — including Walmart and Target — have wayfinding built in that will guide you to what you’re looking for.

24. Buy generic

Generic or store brands sometimes offer the same quality as national brands, but at a much lower price. “They often match up against the national brand, and with some, you can’t even tell a difference except for the packaging,” Mentzer says. Many of these brands are produced at the same facilities as brand-name products. You can often find generics on the bottom shelves or even on end caps — at the end of an aisle.

25. Be strategic with produce

In-season produce is generally cheaper because it’s more abundantly available, says Woods. Organic fruits and vegetables are usually more expensive. You don’t need to buy everything organic, however. Refer to the Environmental Working Group’s “Dirty Dozen” list of produce that’s most commonly contaminated with pesticides. (Strawberries, apples, greens, peppers and green beans are among the items on the list.) Save by skipping organic for produce with thick skin, such as squash, melons or avocados. It’s often cheaper to buy produce in bags — say, a bag of apples versus individual ones — but Mentzer says bagged apples are usually smaller and may have blemishes because you’re not hand-picking your own fruit. Tip: If you’re OK with slightly blemished produce, such as a bruised tomato or an overly soft avocado, Hamrick says you can ask the cashier for a price cut.

26. Don’t dismiss frozen options

Even if you plan to use your food right away, don’t skip the frozen aisle. Frozen fruit and vegetables are just as nutritious as fresh alternatives — and often cheaper. Plus, you can get out-of-season items without worrying about quality. “Fresh produce can decay and lose nutritional value, but that doesn’t happen with frozen,” says Woods. Skip produce with potentially unhealthy added ingredients, such as butter or salt. A bonus: Because fresh fruits and vegetables tend to spoil quickly, buying them frozen means you’ll have them on hand longer. That benefits both your wallet and the planet, says Sophie Egan, author of How to Be a Conscious Eater and a former director of health and sustainability leadership at The Culinary Institute of America. Woods also recommends frozen fish. It’ll be cheaper than the fish at the counter — and may taste better, too. “It’s flash-frozen at peak freshness, so unless you’re at a restaurant, it’s likely the freshest fish you’ll get,” she says.

27. Prevent cross-contamination

Be careful handling meat in the store. Double-bag fresh meat to avoid exposure to bacteria. “To minimize hand contact, get the plastic bag, place your hand in the bottom and grab the package around it,” suggests Saunier. Sanitize your hands after bagging, and don’t put fresh produce beneath or on top of meat in your cart to prevent the spread of potentially harmful germs.  

28. Decipher safety labels

Probably the most confusing aspect of modern grocery shopping is the labeling on food products, especially their freshness dates. “Best by” dates typically indicate flavor or quality. “It means if you want to have a tasty product, use it by that date,” says Saunier. “Sell by” dates are for inventory management, so the store knows how long to display an item. “Use by” dates are the last date recommended for using the product for peak quality. “Freeze by” indicates when something should be frozen to maintain peak quality.

According to the USDA, none of these dates are for safety purposes, but following certain guidelines — like properly storing food, knowing how long to keep it, and looking for signs of spoilage — is a good safety measure. 

Time spent in the fridge can encourage bacteria to spread and increase the risk of food poisoning. In general, use leftovers within three to five days of cooking them, and follow the same time frame for cooking fresh meat and fish. This will help you avoid food waste. Finally, toss anything where you see or smell signs of spoilage.

29. Understand nutrition labels

Nutrition labels can be equally confusing. However, in 2016, the USDA rolled out new nutrition labeling meant to clarify. Serving sizes better reflect how people actually eat, and vitamin D and potassium — both important to older adults for bone health — are now required to be listed on nutrition labels. (Vitamins A and C are no longer required to be listed because most people get enough of each in their diet, but may be included anyway.)

Also, scan nutrition labels for unwanted ingredients, such as anything you’re allergic to or that your doctor has told you to avoid. One example is artificially made trans fats, which can raise your bad (LDL) cholesterol levels and lower your good (HDL) levels. A product can say “zero trans fats” because brands are only required to disclose more than 0.5 grams per serving. “The word ‘hydrogenated’ in the ingredients list indicates the product contains trans fats,” says Woods. 

30. Skip most prepared foods

Prepared foods, including premade sandwiches or complete dinners you just need to heat up, are typically more expensive than buying individual menu items and preparing them at home yourself. “You’re avoiding the cost of someone else’s labor,” says Hamrick. 

Prepared food is usually less nutritious, too, and often a major source of trans fats. If you’re looking for ready-made or microwave meals, check their ingredients list. Woods suggests low-sodium options for heart health, and no added sugar to maintain healthy blood sugar. One major exception is rotisserie chickens. At many stores, these cooked whole chickens are “loss leaders” meant to entice you to buy more stuff. Generally priced under $10, they can provide a couple of days' worth of meals and are a smart purchase for those on a budget. 

Another exception: Precut fruits and vegetables are much more expensive, but they may be a better choice for older shoppers who have arthritis or other conditions that make holding a knife or other tools difficult or dangerous.

31. Eyeball your food, too

It’s not enough to follow best-by dates. Items like produce and meat should get a good visual look-over for signs of spoilage such as mold, discoloration or soft spots. For meat, smell, texture and color are big giveaways. Avoid anything that might appear spoiled. While food poisoning is no fun for anyone, it can be especially dangerous for older adults, who often have compromised immune systems.

32. Buy the misfits

There are multiple companies that offer buyers “misfits,” or produce with cosmetic imperfections or in surplus quantities. They’re the same quality as regular produce, but grocery stores often reject them for purely aesthetic reasons. Look into Misfits Market, Imperfect Foods or Hungry Harvest for deals that can be delivered to your door.  If you need even deeper savings, look for salvage or “scratch & dent” grocery stores in your area. As AARP noted in 2023 , these retailers sell products that “regular supermarkets pass on — items such as cosmetically flawed produce, dented cans, crumpled boxes and products nearing expiration dates.”

33. Choose how to pay

At most stores, you’ll have a choice between self-checkout or checkout with an attendant, who generally also bags your groceries. If you choose self-checkout, be sure you’re physically able to complete the task. If you want to pay with cash, be careful; Hamrick says waving around a large wad of money could put you on the radar of thieves and criminals. Use only small denominations to pay. Otherwise, your best bet is to pay with a debit card, which is more secure than cash. 

Paying with credit cards can help you rack up valuable points, but Hamrick recommends credit cards only for those who are diligent about paying them off right away. “I put a purchase on a credit card at checkout and then go to the car and make the payment immediately on my phone,” he says.

34. Bag like a pro

If someone at the store is bagging your groceries, you’re (hopefully) in the hands of a seasoned professional. But if you have to bag them yourself, here are some tips from the National Grocers Association’s Best Bagger for 2024, Madison Ireland of Harmons Neighborhood Grocer in Utah: Separate items into categories, such as cleaning supplies, frozen foods, produce and meat. (Combs says bagging like items together makes it easier to put them away when you get home, and that putting frozen or chilled items together keeps them cold.)

Use boxed items to build a protective “wall” around the edges of a bag, then add cans and jars inside the wall. Place delicate items like eggs and chips on top of the bag. Double-bag heavy items like 2-liter soda bottles. You might also want to double-bag small containers of fruit or berries so that they don’t spill out in the event of a mishap.

35. BYOB — Bring Your Own Bag

To prevent plastic bags from clogging landfills and harming wildlife, many municipalities are now charging a fee to use plastic bags at checkout. To avoid this fee, prevent waste and help the environment, bring your own reusable bags to shop.

Egan recommends keeping bags in your vehicle if you have one. Types of bags include insulated ones to protect cold and frozen products, standard tote bags, or paper or plastic grocery bags from previous shopping trips. Egan recommends buying and bringing reusable produce bags rather than sticking your apples or carrots in the store’s plastic ones. “Keep those in your vehicle or inside your reusable grocery bags,” she says.

Just be sure to keep your bags clean — they’re among the most germ-laden places in your home and can easily cross-contaminate your groceries the next time you use them. To go the extra mile, Egan says, bring your own containers for the hot bar or for bulk items such as nuts and oats.

36. Load your car smartly

Cargo nets and trunk organizers are great for bulky, nonperishable items. But foods that need to stay cold should go in a car’s air-conditioned cabin so that cold air can circulate around them (this is especially important on hot days). Combs says insulated bags can help keep things cold during the commute. Groceries can be heavy, so remember to bend at the knees and lift with your legs, not your back. Cases of soda, big containers of cat litter and giant bags of ice can be dangerous for older adults to lift. See if a cashier or store attendant can help you with them.

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BACK AT HOME

37. Unload cautiously, too

Unload the car as carefully as you loaded it, remembering to lift with your legs. If you have stairs leading to your front door, walk and carry carefully. A cart on wheels, Combs says, moves bags of groceries into your home more quickly. You could also ask a friend, loved one or in-home aide to help.

38. Store perishable food properly

Put perishable items like meat and dairy into the refrigerator as soon as you can: ideally within two hours, or within one hour if it’s over 90 degrees outside. Any longer than that, you’re not only flirting with bacteria growth, you’re also at risk of having to throw your food away, a big waste of money. Your refrigerator’s temperature should be below 40 degrees Fahrenheit, while the freezer should be at 0. Also, certain areas in your fridge are colder than others. The door is the warmest area, and the back of the fridge the coldest. So store your least perishable items — ketchup and other condiments — in the door. “The door is best for items that need to be refrigerated for quality purposes,” says Saunier. Put milk and eggs toward the back of the fridge, where it’s colder. Meat, Saunier says, should always go on a lower fridge shelf to prevent dripping onto lower items.

39. Be a smart organizer

Americans throw out more than 400 pounds of food per person annually, according to research from the National Resources Defense Council. For a household of four, that’s an average of $1,800 wasted each year. How you organize your kitchen can encourage less waste. Practice the first-in, first-out (FIFO) method by putting newer groceries toward the back of your pantry or fridge first. “This will help you use what you already have first to save money and waste less,” says Combs. To encourage longer-lasting produce, follow these tips: Keep veggies that tend to wilt (think leafy greens, but also carrots and cucumbers, which lose moisture over time) in the high-humidity drawer of the fridge. Fruits and veggies prone to rotting (such as mushrooms and peppers) should go in the low-humidity drawer.

40. Invest in a stand-alone freezer

One popular way for older adults to save on food expenses is with a stand-alone freezer that’s used in addition to their refrigerator freezer. These larger units can hold a lot of food for those who want to buy in bulk. And you might be surprised at the variety of foods you can freeze. Bread, Egan says, is one of the most wasted foods — most adults living alone can’t eat a loaf before it goes bad. When you buy a loaf, put half of it in the freezer to prevent waste.

To make thawing and serving easier, portion meat before you freeze it. “Open up the package, portion it into sizes you’d normally eat, freeze it, and then take out and thaw just what you need,” says Egan. Date everything you put in the freezer, and follow the FoodSafety.gov guidelines for how long to keep them. Most raw meat, for example, is good for a year in the freezer, while fatty fish like salmon is only good for a few months.

41. Take care storing other items, too

Generally speaking, nonperishable items (canned goods, sugar/salt/spices, oils and vinegar) can be stored in any cool, dry, dark space, such as kitchen cabinets or a pantry. While many people store flour in the pantry, it actually lasts longer when it’s refrigerated. Some fruits and vegetables can be stored on your counter at room temperature (think bananas, tomatoes or or avocados). “However it’s kept at the store is how you can store it,” says Saunier. The USDA’s Foodkeeper app (iOS and Google) and website can be a great help when it comes to figuring out how to store food.

42. Pay attention to recalls

Older Americans in particular should pay close attention to food-related safety recalls. For most younger people, common foodborne illnesses such as listeria aren’t serious health events. But for older adults with compromised immune systems or other health problems, they can be deadly. Most grocery stores receive notifications from suppliers about recalls and quickly pull items from shelves, says Mentzer. You can also consult the U.S. Food and Drug Administration recall page or the AARP recall page to ensure nothing on your list, or already in your kitchen, has been recalled.