As a Registered Dietitian and a community educator people often tell me they believe it costs more to eat healthy.  But does it?  In order to answer this question we must first attempt to understand what “healthy” means.  Currently there is no specific and direct definition of “healthy”.  However, we do know that eating foods that are low-sodium, low-sugar and low fat are better for us than their full-sodium, full-sugar and full-fat counterparts.  In addition, research shows that eating whole grains, lean proteins, low-fat dairy and fruits and vegetables decrease our risk for many chronic diseases (i.e. diabetes, heart disease etc.).  So, do these foods described cost more than their less healthy counterparts?  The simple answer is not always.  Research has shown that many foods that meet the above criteria, for example, skim milk, low sodium soup, sugar free canned fruit, etc. can be purchased without spending more money .  However, there are other “healthier” foods that consumers must spend more to purchase.  These include, lean ground beef, whole-wheat products and some low fat dairy etc.).

Although some “healthier” foods do cost more to purchase, there are some key tips that educators can share with the community to help consumers keep more money in their pockets.

1. Plan!

As educators we should urge all consumers to plan their meals for the week.  Planning not only gives a guide to what we are going to eat, but it also decreases the likelihood that we will have to grab something from the nearest fast food or quick service restaurant.  Planning foods to purchase from the grocery store also helps to keep us out of the “junk” food aisles and makes our grocery trip more effective and time efficient.

2. Get the most bang for your buck!

I always urge consumers to plan their meals according to what is on sale at their local grocery store that week.  When we plan our meals around sales it is easier to look for the absolute best price in every food item that we purchase.  We can also try to match up as many coupons as possible to the sales – which will help us get a better price.  Coupons can be found on the Internet, in the newspaper and at the grocery store itself..  Some stores even double or triple coupons up to a certain amount – inform your community about this and have them check their store’s coupon policies. And do not forget about store loyalty cards.  The cards are available at no cost to the consumer and offer real savings at the register on various food and non-food items that are on “special.”  Loyalty cards offer savings on everything from fresh fruit and vegetables to cereals to meats.

3. Compare and contrast prices!

By observing the unit price, usually found on the shelf pricing tag below a specific food item, we can help the consumer become better informed.  Basically, a unit price tells an item’s price per unit weight (i.e. price per pound etc.).  By comparing unit prices people are better able to compare prices between different name brands as well as prices between different sizes of the same brand.

4. Buy in bulk!

Most of us know that we can normally buy food in bulk for cheaper than regularly sized food items.  Buying bulk meats can especially help consumers to save money-as long as they know how to safely freeze these items in smaller packages.   There are exceptions to this rule, which is when understanding unit pricing come in handy.

5. Buy Produce that is in season!

Buying fresh produce in season almost always decreases cost.  This is a good way to increase fruit and vegetable consumption without also increasing cost.  Although, frozen and canned fruits and vegetables are also good options.  Other produce that is generally cheap all year round includes onions, potatoes, bananas, apples, carrots, celery and cabbage.

Not sure when your favorite fruits and vegetables are in season? You can use this “What’s in Season” chart to find out.

6. Make your own meals!

Many times when we try to cut time and effort by purchasing prepackaged meals, like frozen dinners, we spend more money.  If we make our meals from scratch (or at least partially from scratch) we save a lot of money.  Furthermore, foods made from scratch are often lower in sodium and fat!

7. Waste not!

As Americans, we often seem to waste food.  But, wasting food wastes money.  I encourage people I speak with to only buy foods that they know they will eat and not have to throw out.  I also encourage people to always eat leftovers.  Many people don’t like leftovers, but encourage them to be creative with using their leftovers.  Leftovers can often be made in to different meals – for example, use left over chicken for a stir-fry or chicken salad, or use left over vegetables for a big pot of vegetable soup!

Eating healthy doesn’t have to cost more.

 Originally posted on the Dollar Decisions blog on April 12, 2013.

Did you know that you can use your FNS/SNAP benefits to purchase seeds and plants to grow food? Growing your own food is a great way to make your FNS/SNAP benefits last longer. It’s estimated the $1 spent on seeds and fertilizer can produce an average of $25 worth of produce in your home garden![1]

Spring is the perfect time to start planting warm-weather crops that you can enjoy throughout the summer. Some plants that grow well this time of year include:

• Corn
• Cucumber
• Eggplant
• Melon
• Okra
• Summer Squash
• Tomato

Many people don’t think they have enough space to garden, but you can feed a family with as little as 25 square feet. If you live in a condo or apartment, try planning a container garden on your patio.[2]  Plants that grow well in a container include bell peppers, summer squash, and lettuce.  Be creative when thinking about planters.  An unused round charcoal grill can make an attractive planter.  And, smaller variety plants such as strawberries and cherry tomatoes have been known to flourish in hanging planters.   Looking around your home with an eye toward planting might reveal some surprising and pleasing ideas for garden space.

If starting a garden seems intimidating, the North Carolina Cooperative Extension has the resources you need to get started.  The Be Healthy: Grow What You Eat guide has tips on selecting a spot for your garden, plants to grow in containers, and more.  Here are a few North Carolina Cooperative Extension resources to help you get that green thumb you’ve always wanted.

• Be Healthy: Grow What you Eat http://www.cals.ncsu.edu/extgardener/fruitsveggies.pdf
• Home Vegetable Gardening http://www.ces.ncsu.edu/depts/hort/hil/pdf/ag-06.pdf
• Vegetable Planting Guide: Spring http://www.ces.ncsu.edu/depts/hort/consumer/quickref/vegetable/plantingguide.html

Photo Credit: ww.sxc.hu Image ID: 518256 and 1059133

One resource that can help you get you back on your feet after disaster is D-SNAP. Read below to learn more about this program.

 What is D-SNAP? 

• D-SNAP stands for Disaster-Supplemental Food Assistance Program.
• D-SNAP provides temporary food assistance for households affected by a natural disaster.
• D-SNAP provides one month of benefits to eligible disaster survivors and can facilitate the issuance of supplemental SNAP benefits for ongoing households.
• To be eligible, a household must live in the identified disaster area, have been affected by the disaster, and meet certain D-SNAP eligibility criteria.

Do I live in an area that is eligible to receive assistance? 

• An affected area must have received a Presidential declaration of “Major Disaster” with Individual Assistance in order to request a D-SNAP.

 Am I eligible for assistance?

To qualify, you must:

• Reside in the disaster area
• Purchase or plan to purchase food during the benefit period
• Experience an adverse effect due to the disaster
• Disaster victims who are already SNAP recipients will receive a disaster allocation in addition to their regularly scheduled benefit.

What is considered an adverse effect?

Adverse effects fall into the following three categories:

• Lost or Inaccessible Income. Lost or inaccessible income includes reduction or termination of income, or a delay in receipt of income during the benefit period due to the disaster.
• Inaccessible Liquid Resources. Inaccessible liquid resources (e.g., banks are closed due to the disaster) during the benefit period.
• Deductible Disaster-related Expenses. Out of pocket disaster-related expenses paid (not just incurred) by the household that are not expected to be reimbursed during the 30-day benefit period. This can include damage to or destruction of your home or self-employment business.

 I already receive SNAP benefit. What do I need to do to apply for D-SNAP?

• Nothing. D-SNAP benefits will automatically go on your EBT card.

How do I apply?

• Contact the Food and Nutrition Services through your county Department of Social Services. They can provide more information about the application process. Click here for contact information http://www.ncdhhs.gov/dss/local/docs/directory.pdf.

To learn about other resources that can help you prepare for a disaster visit North Carolina Cooperative Extension’s Disaster Information Center at http://www.ces.ncsu.edu/disaster/.

D-SNAP information retrieved from http://www.fns.usda.gov/disasters/response/D-SNAP_Handbook/D-SNAP_handbook.pdf.

#1 – YOU CAN FILL OUT JUST A BIT OF INFORMATION …

If you’re not able to complete the entire application, for any reason, you can print just the first page; fill in your name, address and signature; then, turn it in to your county’s Department of Social Services (DSS).  Including a phone number where you can be reached would also be helpful.  This alone gets the process started.

 #2 – YOU CAN HAVE SOMEONE YOU TRUST APPLY FOR YOU …

If you prefer that someone you trust (and who knows your financial circumstances) applies for you instead, you can fill out a form to allow this person to apply for you – he or she is called your “authorized representative.”  You can also have an authorized representative shop for you using your EBT benefit card.

#3 – YOU CAN COMPLETE YOUR APPLICATION ONLINE …

If you prefer to complete your application online (typing), rather than by hand (writing), you can do that online.  After you’ve keyed in your information, print it off, sign it, and take it to your county’s DSS.

#4 – YOU CAN REQUEST A PHONE INTERVIEW …

If you’re not able to attend an in-person interview at DSS, for any reason, you can request that your initial interview be conducted by phone instead.  So, don’t let transportation or mobility issues get in your way!  You and DSS will get the needed forms and documents back-and-forth to each other using the postal service.

 #5 – YOUR BENEFITS BEGIN ON THE DATE YOUR APPLICATION IS RECEIVED …

The clock starts ticking on the day that you turn in your application – that’s the date that your benefits will start (retroactively), if you’re approved.  Your county’s DSS has 30 days to process a regular application, or 7 days to process an emergency application.  So there’s no payoff for thinking about applying, or leaving a completed application sitting on your kitchen counter!

So, with all of these supports and possibilities for getting your application done, I’d like for you to now take your hands down from over your head and instead commit to “I can do this!”  Here’s how to quickly find your county’s DSS while you’re in the momentum.

Thanks to Yuma Hori “hokkey” (Flickr) for the raised hands on the home page; and, thanks to Tonya Witherspoon (Flickr) for the women and paperwork photo.

Here’s a simple recipe for fish.  Please note, if you purchase frozen seafood, use the cooking directions (temperature, time) on the package instead.

RECIPE

Lemon Garlic Tilapia (from allrecipes.com)

Prep time:             10 minutes

Cook time:            30 minutes

Servings:              4

Ingredients:

• 4 tilapia fillets (or other similar fish)
• 3 tablespoons lemon juice
• 1 tablespoon butter, melted
• 1 clove garlic, finely chopped
• 1 teaspoon dried parsley flakes
• Pepper to taste

Directions:

1. Preheat oven to 375 degrees.  Spray a baking dish with non-stick cooking spray
2. Rinse tilapia fillets under cool water, then pat dry with paper towels
3. Place fillets in baking dish.  Cover with other ingredients – pour on lemon juice, drizzle on butter, then sprinkle with garlic, parsley and pepper
4. Bake in preheated oven until white and flakey – about 30 minutes.

SALT-FREE SPICES

In the spice section of your grocery store, you’ll also find spices that can be used for quick fish recipes, and that are salt-free.  Mrs. Dash has flavors such as Lemon Pepper, Onion Herb, and Tomato Basil Garlic; and, McCormick’s “Perfect Pinch” spice line has salt-free flavors such as Fiesta Citrus, Garlic and Herb, and Southwest Sweet and Smoky.  Use any of these with a bit of lemon/lime juice, and a tad of margarine and you’ll have a simple yet flavorful meal.  As you can see, it doesn’t take much to include seafood as part of your lunch or dinner routine!

 HAVING FISH ON HAND

Having fish on-hand eliminates extra trips to the grocery store – keeping your cooking momentum going and saving on gas!  Here are some ideas for having seafood on hand:

IN YOUR PANTRY – canned seafood*

Canned seafood can be easily added to a pasta dish or a salad, to create a meal.      

• Canned salmon, 14.75 ounces, Double “Q” — $2.58
• Sardines in pouches, 3.53 ounces, Crown Prince — $0.82
• Canned tuna (in water), 5 ounces, Chicken of the Sea — $0.88

IN YOUR FREEZER – frozen seafood*

Frozen seafood can be used in simple recipes, and frequently the pieces in packages are individually vacuum-sealed – so you take out only what you need for a single meal!  Here are some affordable choices (typically 4 pieces of fish/package):

• Cod, 16 ounce package — $4.48
• Flounder, 16 ounce package — $4.48
• Haddock, 16 ounce package — $3.98
• Swai, 16 ounce package — $4.48
• Tilapia, 16 ounce package — $4.48

With just $16/month** in SNAP benefits you could easily eat seafood twice a week without spending a dime of your own! 

* Prices are from Walmart on 6/6/12 (frozen fish is “Great Value” store-brand); ** $16/month is the minimum SNAP benefit amount for households with one or two people

What are the benefits to you?

•  DEPENDABLE.  Every month (on a specific day of the month, based on the last digit of your Social Security number) your card will be automatically reloaded with the benefits that you have qualified for.

• LOOKS LIKE A DEBIT CARD.  At the checkout, your EBT card looks like any other debit or credit card, so you blend in with all of the other shoppers.  If your grocery store has self-checkout lanes, your card can be used to checkout your purchases.

• NO SALES TAX.  No tax is charged on SNAP-eligible items purchased using an EBT card.  In North Carolina (NC), the tax on groceries is 2%.

• SECURE.  Your card is more secure than coupons used to be.  No late benefits due to mail delivery, no missing benefits due to theft, and no unauthorized use by others.  Getting your benefits loaded electronically and having a 4-digit code helps protect you.

How do I know how much is remaining on my EBT card?

There are three ways that you can check your balance.  1) After making a purchase using your EBT card, the store receipt will show your remaining balance. 2) You can call a toll free number to check on your balance.  Or, 3) You can access an online website to check on your balance.

What day of the month will my card be loaded with benefits?

In NC, benefits are loaded based on the last digit of your Social Security Number (SSN).   The NC Department of Health & Human Services (DHHS) website shows the exact dates that benefits are posted to EBT cards.

What if I can’t figure out how to use my card?

Your county’s Department of Social Services (DSS), that qualified you for FNS/SNAP benefits, is also responsible for instructing you on how to use your EBT card – if  you ask!  Your EBT card will be mailed to you once you’re approved for benefits, and it comes with a letter of explanation.  But, if you need additional assistance, contact your DSS office.

What you can I buy with my EBT card, my FNS/SNAP benefits?

You CAN buy …

•  Foods intended to be eaten in the home – foods that are in the main food groups – protein, vegetables, fruits, grains, and dairy – as well as non-alcoholic beverages, snack foods, soft drinks, candy, and ice.

• Seeds and plants intended to grow food for human consumption

You CANNOT buy …

•  Beer, wine, liquor, tobacco, or cigarettes

• Food that are hot at the point of sale

• Food to be eaten in the store

• Vitamins or medicines

• Pet foods

• Non-food items such as paper products, soaps, cosmetics, or other household goods

For a full list of eligible and non-eligible items, check the USDA website

How can I consume the water that I need?

• Flavored seltzer waters (typically $0.60 to $0.85 for 32 ounces) – buy carbonated water with a hint of flavor (such as lemon, lime, orange, or raspberry) that has no added sugar or sugar substitutes.  Many stores carry an affordable store brand or lesser-known brand.
• Herbal teas ($2.12 to $2.38 for 20 herbal, caffeine free tea bags) – select caffeine-free teas that eliminate diuretic effects, and come in a staggering variety of flavors.  Bigalow carries flavors such as Orange & Spice, Perfect Peach and Red Raspberry; and, Celestial Seasoning carries flavors such as Black Cherry Berry, Lemon Zinger and True Blueberry.  Consider making sun tea during the summer months.
• Soups – (Campbell’s Healthy Request soups, $1.44, 10.75 oz.) choose soups that are lower-fat and lower-sodium.
• Tap water with a twist – add a zing of flavor (slice of lemon ($0.58/lemon), lime ($0.68/lime), cucumber ($0.78 each); or, a few raspberries or blueberries) to your cup of tap water.

What about bottled waters?

You can buy bottled waters by the gallon ($0.88 for a gallon jug of Great Value drinking water), or in individual bottles.  Packages of 24-bottles (16 – 20 oz. per bottle) of water cost around $4 – $4.50/case.  Remember, it’s more about portability and seal-ability than the water itself.  So, after you finish drinking a bottle of water, consider refilling it from a drinking fountain or faucet for the rest of the day.

How can FNS/SNAP benefits help?

You could use your FNS/SNAP benefits to purchase bottled water; or, you could use your benefits to buy groceries, and drink water from the tap.

What about when I eat out at (fast food) restaurants?

How do fast food restaurants make most of their profit?  Through the sale of fountain drinks that have a 1200% markup.  What does this mean to you?  If you pay $1.29 for a drink, the actual cost to the business is just $0.10.  What to do?  Order tap water (or ice water) for free, or a minimal cost to cover the cost of a cup (typically $0.10).  Not only does the price of fountain drinks affect your wallet, the “empty” (i.e., no nutritional benefit) calories affect your waistline!

What ways have you found to easily get the water you need without putting a huge dent in your wallet?

* Walmart prices on 5/16/12.

Thanks to Oliver Degabriele “oliverd” (Flickr) for the glass of water photo on the home page

•  Shopping at grocery stores and farmers markets of your choice because you have SNAP benefits to shop where you please

•  Remaining more active in your community because you’re eating better and in turn feeling better and moving more

•  Celebrating special days with more vigor because of extra “food bucks” that help you purchase special-day foods in addition to your day-to-day groceries

Here’s to the red – white – blue!  Here’s to at least $16 of FNS/SNAP benefits to help with a celebration!  During July tomatoes, white potatoes and blueberries are in-season in North Carolina so prices should be very affordable.  And, your local farm stand or farmers market might have even lower prices than your neighborhood grocery.  Here are some quick ways, and some recipe ways, to include these in your diet:

 RED – tomatoes

• “The quick” – a tomato sandwich with mayo.  There’s nothing quite like a perfectly ripe, thickly-sliced tomato tucked between two slices of lightly-toasted bread and smeared with a dab of mayo!
• “The recipe” – Tomato Basil and Bean Salad.  Check out the USDA SNAP-ED Connection website for all sorts of recipes, including a Tomato Basil and Bean Salad.

With $16 in SNAP benefits you could buy over 11 pounds of tomatoes @ $1.35 per pound*

 WHITE – white potatoes

• “The quick” - mashed potatoes.  Think creamy mashed potatoes, think comfort food!  Cube your potatoes, add to boiling water, cook until tender (15 to 20 minutes), then add your choice of liquids to reach the perfect texture – milk and butter; or, perhaps neufchatel cheese and chopped rosemary.
• “The recipe”  - Country Style Potato Salad.  Check out the UNL Extension website for healthful ideas, including a Country Style Potato Salad recipe.

With $16 in SNAP benefits you could buy over 25 pounds of potatoes @ $2.69/5-pound bag.*

BLUE – blueberries

• “The quick” – frozen blueberries.  This is a simple and kid-friendly way to eat blueberries in their purest form.  Simply wash blueberries; spread them out on a paper towel to dry; spread out on a large jelly sheet; put the blueberry-filled sheet in the freezer; then after the blueberries are individually frozen, bag them up and put back in the freezer to eat crunchy-frozen by the handful.
• “The recipe” – Blueberry Smoothie.  The NC Cooperative Extension has an entire page for blueberries including a yummy Blueberry Smoothie recipe.

With $16 in SNAP benefits you could buy over 10 pints of blueberries at $1.49/pint.*

Notes – $16 is the minimum benefits for a household with 1 or 2 people; prices (*) based on Aldi store prices on 6/6/12

Thanks to Rampant.Gaffer (Flickr) for the fireworks photo on the home page; thanks to Claire Yuki “kitsunebabe” (Flickr) for the tomato photo

• Our bodies are coming off 6 to 8 hours of fasting while we were asleep so it’s time to catch up, time to “break the fast”
• If we fuel our bodies, we fuel our brains – which translates to better concentration, higher alertness, more creativity, and better problem solving skills
• Eating breakfast reduces our chances of overeating during the rest of the day – helping us to stick to diets, or eat sensibly throughout the day

At the same time, many of us groan “who has time to make breakfast?” during the work week.  If we invest in just a few “prep” moments the night before (perhaps while we’re pulling together lunches for the next day) and have simple foods and drinks on hand then breakfast can be quick and easy.  So what would it cost to have some of the basic, healthful foods and drinks on hand?

•  Grapefruit juice (frozen, 12 oz. can, makes 48 oz.) – $1.68

• Orange juice (frozen, 12 oz. can, makes 48 oz.) – $1.41

• Bananas – $0.57/lb.

• Strawberries – in season – $2.28/lb.

• Milk (1 gal, skim) – $3.29

• Yogurt (32oz., low fat, plain or vanilla) – $1.99

• Cereal (14 oz. Corn Bitz, or 12.8 oz. Rice Bitz) – $2.49

• Pancake & Waffle mix (32 oz., Buttermilk or Original) – $1.46

TOTAL:            $15.17

With $16.00 in FNS/SNAP benefits, or using your own grocery dollars, you can add these groceries to your monthly morning lineup!

If you buy in-season fruits your grocery costs will be lower.  And, farmers markets or self-pick farms often sell fruits at lower costs than grocery stores because they have reduced storage and transportation expenses.  Here’s what’s in-season in North Carolina (NC).

How can you save time in the morning?  By doing a bit of prep work the night before.  Here are three quick ideas:

Mix ahead:

• Thaw juice cans, mix with water
• Mix yogurt with fresh fruits (except for bananas)

Cook ahead:

• Make pancakes/waffles to reheat in the toaster/microwave in the morning (or eat cold)

Package into individual servings (using small cups or baggies) for “on the go” finger food eating:

• Cereal – to be eaten dry
• Fruits – package washed and sliced fruits (for apples, dip slices in a lemon juice/water mixture to eliminate browning)

<Prices are from Kroger on 5/16/12 (store brands)>

Thanks to Chris Lyn “jet_star” (Flickr) for the breakfast plate photo on the home page; and, thanks to Aleksandar Cocek “tamburix” (Flickr) for the strawberries photo below.

You might be wondering – how do farmers’ markets handle FNS/SNAP benefits?  Here are the most common ways:

•  IF THE WHOLE MARKET ACCEPTS EBT BENEFITS.  If the entire market accepts benefits, there’s usually a central location where your EBT card is swiped and you are given tokens for the amount swiped.  For example, if you swipe your card and request $10 to purchase food, you’ll be given ten $1 tokens to shop at farmer stalls that participate in the program – look for “we accept EBT” signs on their stalls.  If you have tokens left over after shopping, you’ll return them to the main location and your EBT account will be credited.

•  IF INDIVIDUAL FARMERS ACCEPT EBT BENEFITS.  Farmers who accept benefits solely for their own business either do it by hand (using SNAP vouchers and calling in your purchase amount) or by swiping your EBT card on a point-of-sale (POS) device, similar to what grocery stores use.  Farmers who typically accept only cash for purchases are more likely to use vouchers; and, farmers who accept debit cards and credit cards are more likely to directly swipe your EBT card on their POS device.

 Let us know how you have used your FNS/SNAP benefits at your local farmers market.