Eat Right When Money's Tight

SUMMARY:

Make a shopping list.
Plan your meals.
Look for coupons, sales and store specials.

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. If you are struggling to put food on the table, USDA’s nutrition assistance programs may help.

How much: Money available for food

Know the resources you have to spend on food.
Make a shopping list based on the resources you have to spend.
Buy only the amounts of fresh foods you can use before it spoils.
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.

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 foods into small portions for children and elderly to prevent waste.
Use foods with the earliest expiration dates first.

Tips: best buys for cost and nutrition

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 pre-bagged salad mixes. They are usually more expensive and spoil faster.

Fruits:

Buy fresh fruits in season, when they generally cost less.
Frozen and canned fruits are a smart choice all year round.
Fruits and vegetables are usually less expensive when they are in season. Farmer’s markets always carry what is in season.

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 a good source of 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.

Additional resources

You may qualify for more than food stamp benefits. If you get food stamps and have children in school, they qualify for free lunch and breakfast. If you are low income and pregnant, breastfeeding, a new mom or have children under 5 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.

Food Stamp Program. This program is for eligible low-income people and their families. For more information call 1-800-221-5689. To find your nearest food stamp office visit www.fns.usda.gov/fsp/outreach/default.htm
WIC—Special Supplemental Nutrition Program for Women, Infants and Children. This program is for eligible low-income pregnant or breastfeeding women, new moms, and children under age 5. For more information visit www.fns.usda.gov/wic/contacts/tollfreenumbers.htm
School Nutrition Program. This program is for eligible low-income school-aged children. For more information, contact your local school or school district.
The Emergency Food Assistance Program (TEFAP). This program is for eligible low-income persons. For more information visit www.fns.usda.gov/fdd/programs/tefap/tefap_eligibility.htm

Resources for food stamp program partners and educators

The Food Stamp Nutrition Connection (FSNC) is an online resource center which contains a wealth of information on healthy eating, using your food dollar wisely, and more than 100 low cost recipes. Visit FSNC at:http://foodstamp.nal.usda.gov

Other online resources

MyPyramid at www.mypyramid.gov. This Web site offers personalized eating plans, advice to make smart choices from every food group and help to balance food and physical activity.
Loving Your Family Feeding Their Future at http://snap.nal.usda.gov/nal_display/index.php?info_center=15&tax_level=3&tax_subject=261&topic_id=1941&level3_id=6322&level4_id=0. 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. This Web site offers over 100 low cost, nutritious and delicious recipes in both English and Spanish.
Food Stamp Program prescreening tool at www.foodstampsstep1.usda.gov. This Web site can help you check whether you may qualify for food stamp benefits and how much you might receive.
Location of your nearest food stamp office at www.fns.usda.gov/fsp/outreach/default.htm

Source: U.S. Department of Agriculture, www.fns.usda.gov/snap/outreach/pdfs/making-ends-meet.pdf