Siyan “Lafiyayyu” akan Kasafin kuɗin SNAP

Screenshot_2019-08-26 Buga GCFB

Siyan “Lafiyayyu” akan Kasafin kuɗin SNAP

A cikin 2017, USDA ta ba da rahoton cewa manyan sayayya biyu na masu amfani da SNAP a duk faɗin jirgin sun kasance madara da abubuwan sha mai laushi. Rahoton ya kuma hada da cewa $ 0.40 na kowane dala na SNAP ya tafi ga 'ya'yan itace, kayan marmari, burodi, madara, da kwai. Wani $ 0.40 ya tafi kayan abinci, hatsi, madara, shinkafa, da wake. Ragowar $ 0.20 yana zuwa abubuwan sha ne mai laushi, kwakwalwan kwamfuta, kayan ciye-ciye masu gishiri, da kayan zaki. Ba asiri bane cewa ba duk masu karɓar SNAP suke amfani da taimakon su don sayan abinci mai ƙoshin lafiya ba. Amma kada mu fara yin tunani da kushe waɗannan sayayya. Ina so in tunatar da ku cewa da wuya ake koyar da abinci mai gina jiki a makarantu kuma da wuya likitoci ke ba da shawara kan batun; don haka maimakon yin tsalle don yanke hukunci game da dalilin da yasa masu karɓar SNAP suke siyan aladu da sauran “abinci mara kyau” bari mu bincika yadda ake canza waɗannan sayayya!

Za a iya amfani da dalar SNAP ɗin ku don abinci wanda zai daɗe sosai a cikin makonku da watanku, da gaske yana faɗaɗa dalar ku. A dawo, da fatan ba za ku sami 'yan kwanaki marasa lafiya ba, ko kuma aƙalla ku ɗan sami ƙarfin ku da sabbin hanyoyin cinikin kayan masarufin ku. Matsakaicin dangi na 4 da ke karɓar fa'idodin SNAP a Texas yana samun kusan $ 460 / watan a cikin fa'idodin (bisa ga binciken intanet, wannan lambar na iya zama daban ga masu karɓa da yawa). Wannan yana fitowa zuwa kasafin kuɗi na $ 160 a kowane mako. Tsayawa kan kasafin kuɗi yana da mahimmanci, kuma don taimakawa tare da hakan, shirya abinci shine maɓalli. Zan shiga cikin abin da ya dace na karin kumallo na abinci, abincin rana, abincin dare, da abincin dare.

Kasada na ya dauke ni zuwa HEB na gida inda na yi sayayya “lafiya”. Na ƙirƙiri samfurin abinci kowane mako don iyali na mutane huɗu ta amfani da wannan kasafin kuɗi.

Da farko karin kumallo na mako guda. Gwada siyan abubuwa waɗanda za'a iya amfani dasu ta hanyoyi da yawa; wannan zai kara maka dala sosai. Zaɓi nau'ikan kantin sayar da kayayyaki lokacin rahusa Idan sayen naman da aka sarrafa, kamar naman alade da tsiran alade; kokarin zabi kayan halittu ko waɗanda suka rage sodium. Wannan naman alade yana ɗaya daga cikin abubuwanmu na "splurge" a $ 4.97 a kowane kunshin, amma ya cancanci daraja! 100% cikakkiyar alkama burodi ya fi koshin lafiya, kuma ya kasance $ 1.29 kawai, 'yan ananan can fiye da fararen burodi. Zaɓi yogurts na fili, a maimakon waɗanda aka riga aka ɗanɗana su (waɗanda aka ɗora su da ƙarin sukari); maimakon haka sai ka kara naka kayan zaki na zahiri kamar zuma da yayan itace. Yi zaki da oatmeal dinki iri daya! Tabbatar da ƙara plentya fruitsan fruitsa fruitsan itace da kayan lambu kuma (namu suna cikin hotuna na gaba!)

$24.33

Qwai- 18 ct: $ 2.86

Naman alade- 2 pkgs: $ 4.97 x 2 = $ 9.94

Bayyan yogurt mara mai mai yawa: $ 1.98

Oats- 42 oz: $ 1.95

Ruwan zuma- 12 oz: $ 2.55

Ruwan lemu + kalshiya - ½ gal: $ 1.78

1% Madara- 1 gal: $ 1.98

100% dukan burodin alkama- $ 1.29

Na gaba shine abincin rana. Sandwiches zaɓi ne mai kyau mai araha. Mun zabi turkey ko naman alade da cuku, da man gyada + ayaba + zuma. Mix shi kowace rana don kiyaye shi mai ban sha'awa. Cuku mai yawa cewa ka yanke kanka ya fi arha fiye da sayan cuku da aka yankakke, kuma ƙari ne na halitta! Lokacin zabar man gyada, zaɓi alama tare da mafi karancin sukari. Idan a cikin kasafin kuɗi, zaɓi ƙananan sodium ko nau'ikan halitta na abincin rana. Yi amfani da ragowar naman alade daga karin kumallo & kayan lambu daga abincin dare don ƙara ƙarin dandano a sandwich.

$20.91

100% cikakkiyar gurasar alkama: $ 1.29

Larancin Mandarin: $ 3.98

Ayaba: $ 0.48 a kowace fam, ~ $ 1.44

Turkiya- 10 oz: $ 2.50

Ham- 12 oz: $ 2.50

Man gyada- 16 oz: $ 2.88

Cuku - 32 oz: $ 6.32

Ana ƙarfafa kayan ciye-ciye a cikin yini (idan dai suna lafiya!) Ga wasu manyan zaɓuɓɓuka: cuku cuku, sabbin 'ya'yan itace & veggies, hummus, salsa, man gyada + masu fasa, goro, busassun' ya'yan itace & har ma da popcorn (tare da ƙara gishiri ƙara). Siyan kayan ciye-ciye a ciki girma zai iya taimaka maka adana kuɗi; yawanci suna wuce sama da mako guda.

$18.98

Karas na yara - 32 oz: $ 1.84

Gwanin da ba a yi dadi ba - 46 oz: $ 1.98

Hanyar hanyar - 42 oz: $ 7.98

Gwangwani- 5 oz: $ 1.79

Pretzels- 15 oz: $ 1.50

Kiwis- 3 / $ 1: $ 2.00

Hummus- 10 oz: $ 1.89

Abincin dare zai iya zama abincin da ya fi tsada a rana. Mun zaɓi abubuwa waɗanda za a iya amfani da su a ciki abinci da ranaku da yawa. Lokacin zabar akwati, abubuwan gwangwani ko na kwalba zaɓi waɗanda suke ƙasa da sodium da sukari ko kuma ba a daɗa komai a ciki. Kayan lambu da daskararren kayan lambu / 'ya'yan itatuwa suna da lafiya kamar na sabo kuma wasu lokuta suna da rahusa. Zaba naman da ba lokaci, kuma dafa su da kanku. Wasu daga abincin da muka zaɓa zasu yi ragowar ko samun wadatattun kayan da zasu rage don yin wani abinci.

$14.23

Abincin 1: Bakin alade na alade, dankalin turawa da wake

Naman alade- 9 ct: $ 7.69

Dankalin dankali- 5 lbs: $ 2.98

Bikin BBQ- 14 oz: $ 2.00

Koren wake- gwangwani 2: $ 0.78 x 2 = $ 1.56

$15.47

Abincin 2: Kajin Italiyanci, shinkafar ruwan kasa & broccoli

Kirjin kaji: $ 10.38

Salatin salatin- 14 oz: $ 1.86

Broccoli- 12 oz: $ 1.28 x 2 = $ 2.56

Ruwan shinkafa- 16 oz: $ 0.67

$11.94

Abincin 3: tsiran alade, shinkafa & kayan lambu

Naman alade naman alade- 12 oz: $ 3.99 x 2 = $ 7.98

Daskararren kayan lambu- 14 oz: $ 1.98 x 2 = $ 3.96

$9.63

Abincin 4: Toshin Turkiyya ko tambayoyin w / salsa

Tortillas- $ 0.98

Baƙin wake- 15 oz: $ 0.78 x 2 = $ 1.56

Albasa: $ 0.98

Tumatir- $ 1.48

Avocados- $ 0.68 x 2 = $ 1.36

Turasar turkey- 1 lb: $ 2.49

Masara- 15.25 oz = $ 0.78

Abincin 5: Spaghetti na Turkiyya tare da salad & zucchini

Hadin salat na gargajiya- $ 3.98

Namomin kaza- $ 1.58

Cherry tumatir- $ 1.68

Kokwamba- 2 x $ 0.50 = $ 1.00

$14.88

Turasar turkey- 1 lb: $ 2.49

Abincin alkama- oz guda 16: $ 1.28

Zucchini- $ 0.98 / lb

Spaghetti sauce- 24 oz: $ 1.89

$66.15

Jimlarmu na abincin dare ya kai $ 66.15; kawo jimlar mu

adadin mako-mako kusan $ 130 don duk abinci. Mun zaɓi shiga ƙarƙashin alamar $ 160 don ba da damar bambancin farashi da kuma ba da izinin abubuwan abinci na mutum.

Rayuwa mai lafiya tana yiwuwa akan kasafin kuɗi, kawai yana ɗaukar kyakkyawan shiri. Jin daɗin haɗuwa da waɗannan zaɓuɓɓukan da abinci; don kawai ya ce abu ne na abincin dare, ba ya nufin ba zai iya zama abincin rana ko na karin kumallo ba!

—- Jade Mitchell, Mai koyar da abinci mai gina jiki

-- Kelley Kocurek, RD Intern

** Bayanin Hakkin Mallaka: Bamu mallaki hakkoki ga kowane irin kayayyaki da samfuran da aka nuna a wadannan hotunan ba. Muna amfani da waɗannan hotunan don taimakawa inganta ƙoshin lafiya da araha. Duk hotunan an ɗauke su a HEB. **