The Supplemental Nutrition Assistance Program (SNAP), formerly known as food stamps, is a benefit that helps millions of people put food on the table. For some people it may seem difficult to get healthy and cheap food to make the support work as much as possible.
Although there are products that do not You can buy with the electronic benefits transfer (EBT) card such as alcohol, cigarettes, supplements, live animals or hot foods. This in no way limits that you can bring to your pantry and your refrigerator cheap, nutritious and healthy options for you and your family.
1. Canned sardines and tuna
Canned fish is a healthy, inexpensive, versatile protein that you can store for a long time.
“Canned salmon, tuna, sardines, smoked herring and other types of fish are practically on par with fresh fish. They provide as much heart-healthy omega-3 fatty acids as fresh fish, and sometimes more ”, publishes the magazine Harvard Health.
two. Canned or dried beans
Beans, lentils, and other legumes are a good source of protein, fiber, vitamins, and minerals. The advantage is that they can last a year or more without spoiling.
Canned beans are also an accessible and simple way to add nutrients to your stews, pasta, salads, soups, tacos and cakes. Choose options that are low in sodium. You can also rinse and drain them; This helps to reduce sodium by approximately 40%.
3. Whole wheat bread
Choose whole wheat bread. Look for deals on one-day varieties. If you will eat it in the first two days, you can store it at room temperature. Store in a bread box or paper bag to reduce moisture loss while allowing the crust to remain crisp. Freezing bread is the best way to preserve it with its crispy crust and soft interior. Follow the advice of how to freeze the bread properly, prevent it from getting stale and the best way to heat it.
4. Eggs
Eggs have a high nutritional value, are versatile, accessible and inexpensive. They are a source of high quality protein, one of the most complete foods that exist, they provide vitamins, minerals and antioxidants. Egg yolks are one of the few foods that naturally contain vitamin D.
5. Oats and brown rice
Brown rice is healthier than rice refined or white . Opt for minimally processed oats instead of instant varieties it is cheaper and you will consume less sugar, salt and calories. Oatmeal is a cereal that offers multiple benefits for your health.
6. Seasonal fruit
The nutrition experts recommend consuming a variety of fruits and vegetables. Fresh seasonal fruit generally costs less . Bananas are an accessible, nutritious fruit that is very easy to carry. Gives you energy and benefits your health.
7. Frozen and canned fruit
Frozen and canned fruits are available all year round, they can save you money and have nutritional values similar to fresh ones. Avoid options in syrup, as these have an excess of sugar. Frozen berries are a very healthy option, they are rich in vitamin C and stand out for their anthocyanin content. Flavonoids that have antioxidant anti-inflammatory effects.
8. Frozen and canned vegetables
Acquire large bags of frozen vegetables. When choosing canned vegetables, look on the label for “low sodium” or “no added salt.” Since tomato prices can vary seasonally, canned tomato sauce, tomato paste, and diced and crushed tomatoes are a good choice.
9. Low-fat milk
Go for low-fat or fat-free milk, yogurt and cheese in the largest size you can use before it spoils. Larger containers cost less per serving than smaller sizes. Ultra-pasteurized milk has a longer expiration date and does not spoil as quickly.
07. Peanuts or peanut butter
Peanuts can offer equal or more benefits than more expensive nuts. peanuts or peanuts contain protein, fiber, a variety of nutrients, polyphenols, antioxidants, flavonoids, and amino acids; all these components are beneficial for health. They make a great snack in place of cookies, potatoes, and candy. You can also add them to cereals, smoothies, salads, yogurt and stews.
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