In fall, look for produce like pumpkins, winter squash, cabbage, and apples. In the winter, opt for winter squash, cabbage, and other root vegetables. Springtime is great for produce like beets, leafy greens, spring onions, and asparagus. Summer is a good time for watermelon, corn, and berries, just to name a few. You’ll likely notice the cheapest produce prices in summer. Also, because produce is cheaper this time of year, you can buy extra and freeze it or can it yourself.
Check your proteins, too. Frozen chicken may be cheaper than fresh, and canned salmon and tuna is likely cheaper than fresh fish. [3] X Research source
Look up and down, as grocery stores tend to put the most expensive items at eye level. Keep an eye on store brands– they tend to be cheaper.
You can also buy some items in bulk bins at health food stores. Often these stores will have items like grains, beans, pastas, nuts, granolas, flours, and sugars. You can get just what you need, taking advantage of the cheaper prices without having to buy more than you need. Bulk items require timely use. Do not fall into the trap of buying an entire gallon of mayonnaise that you will never use up before it expires, or that bargain box of cereal that no one in the family will eat.
You can find coupons online, as well as in the newspaper. You can also use a variety of coupon apps to save money.
Visit your local SNAP office to apply in person, or you can apply online in many states. Check if you can apply online in your state at https://www. fns. usda. gov/snap/state-directory. To apply for WIC, contact your local WIC office.
Some farmer’s markets even accept SNAP.
For instance, in whole grains, you can try oatmeal, brown rice, bulgur, popcorn, and whole-wheat bread and pasta. For vegetables, pick ones like cabbage, leafy greens (like mustard greens, kale, or even broccoli), squash, carrots, and celery. In fruit, go for cheaper options, such as oranges, apples, and bananas. In the dairy section, reach for milk and plain yogurt in large containers. Milk and yogurt can be flavored at home at minimal cost. [7] X Research source
Adult women under 30 only need 5 1/2 ounce-equivalents each day, while women over 30 only need 5 ounce-equivalents. Adult men under 30 need 6 1/2, while if you’re 30 to 50, you need 6 ounce-equivalents and 5 1/2 if you’re over 50. An “ounce-equivalent” is one ounce (28 grams) of meat (3 ounces of meat is about the size of a deck of cards). [8] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source
Some vegetarian equivalents to an ounce of meat include an egg, 1/4 cup (60 milliliters) of beans, peas, or lentils, 1/2 an ounce (14 grams) of nuts or seeds, a tablespoon (15 milliliters) of peanut butter, or 2 tablespoons (30 milliliters) of hummus. [9] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source Extend your proteins with vegetables and complex carbohydrates. Combining a modest amount of meat with healthy extenders can make not only a healthier but also more filling meal. Consider: Stir fry Tacos Pasta dishes
Look for foods low in sugar and sodium. You should be eating about 2,300 milligrams (1 teaspoon) of salt per day. Also, check for lower trans and saturated fat. Even the healthier fats should only be 20 to 30 percent of what you eat. Keep serving sizes to 400 calories or less. Also, check to see how many vitamins and minerals foods you purchase have.
One site you can try is the USDA’s What’s Cooking website (https://whatscooking. fns. usda. gov/). It has healthy recipes that you can use to plan meals. Don’t forget to plan around your schedule. Opt for leftovers or quick meals on nights you’re going to be busy. [10] X Research source
Consider choosing a healthy appetizer to save money. It will also keep the portion small. Opt for dishes with lean proteins paired with whole grains and lots of veggies. Choose veggies or fruit over fries, onion rings, or mashed potatoes. Ask for a take-out box when you get your food. Split it in half before you start eating, and put half in the box to take home. Splitting it up helps you control your portion and stretch your money.
For example, try making kale chips. Wash and dry kale thoroughly. Chop or tear the leaves into large pieces. Toss them in olive oil, or spray them with cooking spray, and then spread them out on a large baking sheet in a single layer. Sprinkle salt and pepper on top and any other seasoning you want. Bake them at 350 degrees Fahrenheit (177 Celsius) until crispy (about 15 minutes). You can also make yourself individual cups of fruits and veggies. For instance, cut up oranges, apples, and grapefruit, and toss them with a tiny bit of honey. Spoon them into small reusable containers so you can grab them any time. You can do the same with veggies. Cut them into bite-sized pieces, and put them in reusable bags. Spoon out (homemade) hummus into individual containers to go with them.
You can even make a stock with your scraps. Save the bits of vegetables you have leftover, such as onion skins, the ends of carrots, and the tops of celery. When you eat a chicken, save the bones and the bits of meat. Freeze them in a bag until you have enough. When you do, throw them in a pot and cover them with water. Boil them (covered on low heat) for six to eight hours or until you have a stock with a flavor you like. Strain it, and your stock is ready. Once you have your stock, you can portion it out in small containers and freeze it.
