USDA’s Nutrition Assistance Programs:
Eat Right When Money’s Tight
Now more than ever, the U.S. Department of Agriculture’s Nutrition Assistance Programs can help.
Many families are concerned about the rising costs of food. Read on for tips for how to stretch your food dollars through budgeting, food selection and low-cost recipes.
How Much: Money Available For Food
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Know the resources you have to spend on food.
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Make a shopping list based on the resources you have to spend.
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Buy only the amount of fresh food you can use before it spoils.
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Consider frozen or shelf-stable items that last longer.
Use foods you already have to plan menus. Add missing foods to your shopping list.
Planning: Making Meals With Foods On Hand
Before going to the grocery store, check what foods you already have. Once you know what foods you have, ask these questions:
• What meals and recipes can I make using the foods I have?
• Can I mix foods together to make a tasty and nutritious meal?
• What foods does my family need for good health?
Then:
• Plan what recipes you will make using your list of foods.
• Use other foods on your list such as vegetables, fruits,and whole grains to complete the menu.
• Once you plan your menus, make a new list for missing foods you need to buy..
CHECK OUT:
• MyPyramid at www.mypyramid.gov for personalized eating plans, advice to make smart choices fom every food group and help to balance food and physical activity.
• Loving Your Family Feeding Their Future at www.snap.nal.usda.gov. It is available in English and Spanish and provides menus, recipes, and tips on buying and serving healthier foods.
• Recipe Finder at http://recipefinder.nal.usda.gov for more than 100 low-cost, nutritious and delicious recipes in both English and Spanish.
• The SNAP prescreening tool at www.snap-step1.usda.gov to see if you may qualify for SNAP benefits and how much you might receive.
• The location of your nearest SNAP office at www.fns.usda.gov/snap/outreach/default.htm
Shopping: Before, During, and After
Before Shopping
• Make a shopping list. This helps you stick to your budget.
• Plan your meals. Planning helps put leftovers to good use.
• Look for coupons, sales and store specials.
• For added savings sign up for the store discount card.
During Shopping
• Don’t shop when you are hungry. It is easier to stick to your shopping list.
• Try store brands. They usually cost less.
• Compare products for the best deal.
• Check sell by dates. Buy the freshest food possible. It lasts longer.
After Shopping
• Store food right away to preserve freshness.
• Freeze food to prevent spoiling.
• Divide foodsinto small portions for children and elderly to prevent waste.
• Use foods with the earliest expiration dates first.
Look for bargains on day old bread. It costs less but is still nutritious.
Fruits and vegetables usually are less expensive when they are in season.
Farmers mrkets always carry what is in season.
Tips: Best Buys for Cost and Nutrition
Fruits
• Buy fresh fruits in season, when they generally cost less.
• Frozen and canned fruits are a smart choice all year round.
Low-Fat Milk Products
• Buy fresh, low-fat milk in the largest size that can be used before spoiling. Larger containers cost less than smaller sizes.
• Ultra-pasteurized milk has a longer expiration date and won’t spoil as fast.
Meat and Beans
• Chuck or bottom round roast has less fat and is cheaper than sirloin.
• Dried beans and peas are good sourcesof protein and fiber. They last a long time without spoiling.
• Look for specials at the meat counter. Buy meat on sale for big savings.
• Buy meat in large bulk packages to save money. Freeze portions you might not use right away to prevent spoiling.
Breads and Grains
• Look for bargains on day old bread. It costs less but is still nutritious.
• Buy regular rice, oatmeal and grits instead of instant to save on money,sugar and calories.
Vegetables and Salad
• Buy large bags of frozen vegetables. Seal tightly in the freezer between uses.
• Avoid bagged salad mixes. They usually are more expensive and spoil faster.
USDA’s nutrition assistance programs provide assistance to millions of
American households struggling to balance their budgets.
Additional Resources
USDA Nutrition Assistance Programs Can Help Make Ends Meet
You may qualify for more than Supplemental Nutrition Assistance Program (SNAP) benefits. If you get SNAP benefits and have children in school, they qualify for free lunch and breakfast. If you are low income and pregnant, breast feeding, a new mom or have children under five years old, you might qualify for Women, Infants and Children (WIC) benefits. The Emergency Food Assistance Program (TEFAP) is a federal program that provides food to low-income persons. Please read on for more information on these programs.
SNAP- Supplemental Nutrition Assistance Program:
• For: Eligible low-income people and their families.
• For more information, call 1-800-221-5689.
• To find your nearest SNAP office visit:
www.fns.usda.gov/snap/outreach/default.htm
WIC- Special Supplemental Nutrition Program for Women, Infants and Children:
• For: Eligible low-income pregnant or breast-feeding women, new moms and children under age 5.
• For more information, visit www.fns.usda.gov/wic/contacts/tollfreenumbers.htm
School Nutrition Program:
• For: Eligible low-income school-aged children.
• For more information: Contact your local school or school district.
TEFAP- The Emergency Food Assistance Program:
• For: Eligible low-income persons.
• For more information visit:
www.fns.usda.gov/fdd/programs/tefap/tefap_eligibility.htm
Resources for SNAP Partners and Educators. The SNAP-Ed Connection is an online resource center which contains a wealth of information on healthy eating, using your food dollars wisely and more than 100 low-cost recipes. Visit SNAP-Ed Connection at: http://snap.nal.usda.gov.
In accordance with Federal law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age or disability. To file a complaint of discrimination, write to USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W. Washington, D.C. 20250-9410, or call (800) 795-3272 (voice) or (202) 720-6382 (TDD). USDA is an equal opportunity provider and employer.