SNAP

For those struggling to make ends meet and put food on the table, SNAP (Supplemental Nutrition Assistance Program), is a good place to start for assistance. If you meet eligibility requirements (see links below), you could add hundreds of dollars onto your monthly grocery budget. Food stamps can work at select restaurants, grocery stores, convenient stores, farmers markets, etc. They will not however work at fast food joints. SNAP is designed to help families and individuals obtain access to smarter food options within a subsidized budget. For more information, refer to the links below.

Here is the government site to get you started:
http://www.fns.usda.gov/snap/supplemental-nutrition-assistance-program-snap 

This website helps to further break down any eligibility concerns you might have and how to apply for food stamps:
http://www.justharvest.org/get-help/snap-food-stamps/

Using this site, you will be able to find out which stores accept food stamps in your area:
http://www.fns.usda.gov/snap/retailerlocator

Budgeting Tips for Healthy Eating

Check out this video on how to eat healthy while sticking to a budget

https://www.youtube.com/watch?v=ULLSKPoPYLc

What's in Season

Produce is at its best price and taste when it's in season

The Importance of Healthy Eating

Q: Why do humans need to eat? 
A: In order to obtain energy from the food they consume. 

So doesn't it make sense to fuel our bodies with the healthy choices? The better nutrition we receive, the better our bodies will function. 

Healthy eating has been known to improve focus, attitude, mood, energy levels, attention, immune system, and weight. 

It helps to reduce the risk of: 

• high blood pressure
• high cholesterol
• obesity
• diabetes
• heart disease
• osteoporosis
• stroke/CVA

It is important to make these nutritious choices to ensure our health and longevity, as well as our quality of life.

Easy Rice & Beans with Sausage

Ingredients:

• 2 cups water 
• 1 cup uncooked brown rice 
• 1 package turkey or chicken sausage, sliced
• 1 green bell pepper, chopped 
• 1 onion, chopped
• 1 clove chopped garlic or 1/8 tsp garlic powder
• 2 (15 ounce) cans canned kidney beans, drained 
• 1 (16 ounce) can whole peeled tomatoes, chopped 
• 1/2 teaspoon dried oregano 
• 1/2 teaspoon pepper
• Salt to taste 

Directions:

• In a saucepan, bring the water to a boil. Then add rice and stir. 
• Reduce heat, cover and simmer for 20 minutes.

• Over low heat in a large skillet, cook sausage for 5 minutes. 
• Stir in green pepper, onion, and garlic, and stir until tender. 
• Pour in beans and tomatoes (with juice). 
• Season with oregano, salt and pepper. 
• Simmer uncovered for 20 minutes. 
• Serve over rice and enjoy.

Dessert: fruit with greek yogurt or over 1 scoop of Turkey Hill no sugar added vanilla bean

Plate Proportions

Apples are voted kids' favorite fruit, but not just the kids should be eating them. Berries, citrus fruits, pears, bananas, plums, peaches, melons, etc. are great options to incorporate into your meal or for dessert. Although not as nutritious, frozen fruits and vegetables are generally less expensive and can be easy to store and use.
Brown rice, beans, and meat (optional) are a great, easy way to work in protein, vegetables, and grains for a good price. Many cultures view rice and beans as a staple, which is great because beans are full of protein, high in fiber, low in fat, contain antioxidants, and help lower cholesterol,
Dairy can be worked in at any point of the meal. You can have cheese as an appetizer, a glass of milk, a yogurt after dinner, etc. (Tip: put Yoplait whips in the freezer to make "ice cream.")

Easy Brown Bag Lunches

Monday: Hard boiled eggs take 10 minutes and can be made the night before and stored in the fridge for several days. Add rice cakes, which comes in various flavors such as chocolate, caramel, apple cinnamon, etc. It's a healthy choice the kids will like.
Approximate monthly cost: $6

Tuesday: Yogurt is great, and Greek yogurt is an even better option. There are lots of fun flavors, but it's important to look at the sugar content on the nutrition label. Add a little bag of a healthy cereal, such as Cheerios, Mini-Wheats, Kix, Raisin Bran, etc. to make their lunch complete. 
Approximate monthly cost: $7

Wednesday: Smucker's natural creamy peanut butter contains just peanuts and a pinch of salt, and can cost about $3 a jar, but there are more economical peanut butters available. Nuts provide your child with lots of energy for the day. While picking a jelly, it's important to look at the sugar content. Squeezable jelly saves time, but the fastest and cheapest PB&J can be made with a Smucker's PB&J Stripes where both ingredients are combined in one jar. Slap it on whole wheat bread and you've got yourself a sandwich! Toss in a piece of fruit to finish it off.
Approximate monthly cost: $9-13

Thursday: Using some whole wheat bread, add a couple slices of cheese. To take this sandwich up a notch, include some deli meat. Turkey is one of the best cold cuts to use, but meat can get pricey. Look for the cold cuts on sale that week or replace the meat with some vegetables, which can also be a great side. Pack some veggies on the side like carrots or celery 
Approximate monthly cost: $9-14

Friday:Throw in a yogurt and a couple of rice cakes and call it a week!
Approximate monthly cost: $7

String cheese or another variety of cheese can be added to any of these lunches or as an additional snack during the day.

Don't forget the drink! Fill up a reusable bottle with water at the beginning of the day. This will help save cost and the environment, while keeping your child hydrated.

1 month comparison:

Packing lunches: $38

Cafeteria lunches: $66