Ngo-2017, i-USDA ibike ukuthi ukuthenga okuphezulu okubili komsebenzisi we-SNAP kulo lonke ibhodi ubisi neziphuzo ezibandayo. Lo mbiko ubuye wafaka nokuthi u- $ 0.40 wedola ngalinye le-SNAP waya ezithelweni, imifino, isinkwa, ubisi, namaqanda. Enye i- $ 0.40 yaya ekudleni okuhlanganisiwe, okusanhlamvu, ubisi, ilayisi nobhontshisi. Imali esele engu- $ 0.20 iya eziphuzweni ezithambile, ama-chips, ukudla okulula okunosawoti, kanye nophudingi. Akuyona imfihlo ukuthi akubona bonke abamukeli be-SNAP abasebenzisa usizo lwabo ukuthenga ukudla okunempilo. Kepha ake singaqali ukucabanga futhi sigxeke lokhu kuthenga. Ngithanda ukukukhumbuza ukuthi kuyaqabukela kufundiswa ukudla ezikoleni futhi odokotela kuyaqabukela banikeze izeluleko ngale ndaba; ngakho-ke esikhundleni sokugxumela esiphethweni sokuthi kungani abamukeli be-SNAP bethenga ama-sodas nokunye “ukudla okungenamsoco” ake sihlole ukuthi singakushintsha kanjani lokhu kuthenga!

Ama-dollar wakho we-SNAP angasetshenziselwa ukudla okuzohlala isikhathi eside kangako ngesonto nenyanga yakho, welula idola lakho ngokuqhubekayo. Ngokubuyisela, ngethemba lokuthi uzoba nezinsuku ezimbalwa zokugula, noma okungenani uzizwe unamandla athe xaxa ngezindlela zakho ezintsha zokuthenga ezitolo. Umndeni omaphakathi wabangu-4 abathola izinzuzo ze-SNAP eTexas uthola cishe ama- $ 460 / ngenyanga ezinzuzweni (ngokususelwa ocwaningweni lwe-inthanethi, le nombolo ingabonakala ihlukile kubamukeli abaningi). Lokho kuphuma kusabelomali se- $ 160 ngeviki. Ukuhlala kwisabelomali kubaluleke kakhulu, futhi ukusiza ngalokho, ukuhlela ukudla kubalulekile. Ngizobheka ukuthi ukudla kwasekuseni okunempilo okungabiza u- $ 160, ukudla kwasemini, ukudla okulula, kanye nezidlo kwakusihlwa kubukeka kanjani.

I-adventure yami ingiyisa ku-HEB yendawo lapho ngenza khona ukuthenga "okunempilo". Ngidale uhlelo lwesampula lokudla lwamasonto onke lomndeni wabane ngisebenzisa lesi sabelomali.

Qala ukudla kwasekuseni isonto lonke. Zama ukuthenga izinto ezingasetshenziswa ngezindlela eziningi; lokhu kuzokwelula idola lakho nakakhulu. Khetha imikhiqizo yezitolo lapho ushibhile. Uma uthenga inyama esetshenzwe, njengebhekoni nesoseji; Zama uku khetha imikhiqizo yemvelo noma eyodwa ene-sodium encishisiwe. Le bacon ibingenye yezinto zethu ze- "splurge" ngo- $ 4.97 ngephakeji ngalinye, kepha kufanelekile! 100% kakolweni ophelele isinkwa sinempilo kakhulu, futhi sasingu- $ 1.29 kuphela, amasenti ambalwa ngaphezu kwesinkwa esimhlophe. Khetha ama-yogurts angenalutho, esikhundleni salabo asebevele benongiwe (labo balayishwa ushukela ongeziwe); esikhundleni salokho engeza eyakho ubumnandi bemvelo obufana noju nezithelo. Nciphisa i-oatmeal yakho ngendlela efanayo! Qiniseka ukuthi ungeze izithelo eziningi nemifino futhi (okwethu kusezithombeni ezizayo!)

Amaqanda- 18 ct: $ 2.86

I-Bacon- 2 pkgs: $ 4.97 x 2 = $ 9.94

I-yogurt engenamafutha aphansi: $ 1.98

Ama-oats- 42 oz: $ 1.95

Uju- 12 oz: $ 2.55

Ijusi lewolintshi + i-calcium - ½ gal: $ 1.78

1% Ubisi - 1 gal: $ 1.98

I-100% isinkwa sikakolweni esiphelele- $ 1.29

Okulandelayo ukudla kwasemini. Ama-sandwich ayindlela enhle engabizi. Sikhethe i-turkey noma i-ham ngoshizi, nebhotela lamantongomane + ubhanana + uju. Hlanganisa usuku ngalunye ukuze uhlale uthakazelisa. Ushizi omkhulu ukuthi uzisika ngokwakho kushibhile kunokuthenga ushizi osikiwe kakade, futhi kungokwemvelo! Lapho ukhetha ibhotela lamantongomane, khetha umkhiqizo nge- inani elincane likashukela. Uma kusabelomali, khetha izinhlobo eziphansi ze-sodium noma zemvelo inyama yasemini. Sebenzisa ubhekeni osele kusuka kwasekuseni nemifino kusuka kusihlwa ukuze ungeze ukunambitheka okwengeziwe kusangweji lakho.

Isinkwa sikakolweni esiphelele esingu-100%: $ 1.29

Ama-oranges aseMandarin: $ 3.98

Ubhanana: $ 0.48 ngephawundi, ~ $ 1.44

I-Turkey- 10 oz: $ 2.50

UHam- 12 oz: $ 2.50

I-Peanut butter- 16 oz: $ 2.88

Ushizi- 32 oz: $ 6.32

Ukudla okulula kungakhuthazwa usuku lonke (inqobo nje uma bephilile!) Nakhu okunye ongakhetha enkulu: ama-cubes kashizi, izithelo ezintsha nemifino, i-hummus, i-salsa, ibhotela lamantongomane + ama-crackers, amantongomane, izithelo ezomisiwe kanye nama-popcorn (kufakwe usawoti omncane). Ukuthenga ukudla okulula ngaphakathi bulk ingakusiza wonge imali; imvamisa zihlala ngaphezu kwesonto.

Izaqathe zezingane- 32 oz: $ 1.84

Ama-appleauce angenashukela- 46 oz: $ 1.98

Ukuxuba umzila- 42 oz: $ 7.98

I-Popcorn- 5 oz: $ 1.79

Ama-Pretzels- 15 oz: $ 1.50

I-Kiwis- 3 / $ 1: $ 2.00

IHummus- 10 oz: $ 1.89

Ukudla kwakusihlwa kungaba yisidlo esibiza kakhulu sosuku. Sikhethe izinto ezingasetshenziswa ku- izitsha eziningi nezinsuku. Lapho ukhetha ibhokisi, izinto ezisemathinini noma ezisemabhodleleni zikhetha ezisezingeni eliphansi nge-sodium noshukela noma ezingekho nhlobo. Imifino / izithelo ezikheniwe nezifriziwe ziphilile njengezintsha futhi kwesinye isikhathi zishibhile. Khetha inyama engalungiselelwanga, bese uyifaka isizini ngokwakho. Okunye ukudla esikukhethile kuzokwenza izinsalela noma ube nezinto ezanele ezisele ukwenza esinye isidlo.

Isidlo 1: Ingulube ye-BBQ, amazambane abhakiwe nobhontshisi obuluhlaza

Izingulube zengulube- 9 ct: $ 7.69

Amazambane abhakiwe- ama-5 lbs: $ 2.98

I-sauce ye-BBQ- 14 oz: $ 2.00

Ubhontshisi obuluhlaza - amathini amabili: $ 2 x 0.78 = $ 2

Isidlo 2: Inkukhu yase-Italiya, ilayisi elinsundu ne-broccoli

Izinkukhu zezinkukhu: $ 10.38

Ukugqoka isaladi- 14 oz: $ 1.86

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

Irayisi elinsundu- 16 oz: $ 0.67

Isidlo 3: Isoseji, irayisi nemifino

Isoseji yenkomo- 12 oz: $ 3.99 x 2 = $ 7.98

Imifino efriziwe- 14 oz: $ 1.98 x 2 = $ 3.96

Isidlo 4: Ama-tacos aseTurkey noma ama-quesadillas w / salsa

AmaTortilla- $ 0.98

Ubhontshisi omnyama- 15 oz: $ 0.78 x 2 = $ 1.56

I-anyanisi: $ 0.98

Utamatisi- $ 1.48

Ukotapeya- $ 0.68 x 2 = $ 1.36

I-turkey yaphansi - 1 lb: $ 2.49

Ummbila- 15.25 oz = $ 0.78

Ukudla kwesi-5: I-spaghetti yaseTurkey enesaladi ne-zucchini

Ukuhlanganiswa kwesaladi okungokwemvelo- $ 3.98

Amakhowe- $ 1.58

Utamatisi we-Cherry- $ 1.68

Ukhukhamba- 2 x $ 0.50 = $ 1.00

I-turkey yaphansi - 1 lb: $ 2.49

Ama-noodle kakolweni- i-16 oz: $ 1.28

I-Zucchini- $ 0.98 / lb

Isoso le-Spaghetti- 24 oz: $ 1.89

Isamba sethu sedina sasingu- $ 66.15; siletha inani lethu

Inani lamasonto onke liza cishe ku- $ 130 kukho konke ukudla. Sikhethe ukuya ngaphansi komaki ongu- $ 160 ukuvumela ukwehluka kwamanani nokuvumela ukuthanda komuntu ngamunye.

Ukuphila ngendlela enempilo kungenzeka kusabelomali, kudinga nje ukuhlela ngokucophelela. Zizwe ukhululekile ukuxuba lezi zinketho nokudla; ngoba ithi yinto yantambama, akusho ukuthi ayikwazi ukuba yisidlo sasemini noma sasekuseni!

-UJade Mitchell, uMfundisi Wezokudla

-Kelley Kocurek, RD Wangaphakathi

** Ukuzikhulula kwelungelo lobunikazi: Asinawo amalungelo kunoma imuphi umkhiqizo nemikhiqizo eboniswe kulezi zithombe. Sisebenzisa lezi zithombe ukusiza ukukhuthaza impilo enempilo futhi engabizi. Zonke izithombe zithathwe ku-HEB. **