Where to Get Food Help: Government Programs, Food Pantries & More

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How to find help and eat healthy on a budget or during a crisis
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Food costs can get expensive, especially if you're on a tight budget or are unemployed, experiencing homelessness, have young children, or are new to the country. In the US, there are a variety of government programs that can help you pay for food, as well as numerous food pantries throughout towns all over the country. In this article, we’ll explain how to use both of these resources, as well as how to shop healthy on a budget with tips from registered dietician Amy Chow. Read on to learn how you can improve your food security.

Best Ways to Get Affordable Food

Check your eligibility for government food assistance programs like SNAP, Medicaid, or WIC, and apply through your state’s agency. In the meantime, visit a local food pantry and present an ID and proof of address to receive free food today. Save at the store with coupons and by sticking to a strict shopping list.

Section 1 of 5:

Finding Government Assistance for Food

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  1. SNAP provides you with an electronic card you can use at grocery stores to buy food. SNAP cards are known as Electronic Benefits Transfer Cards, or EBT cards, and are reloaded with benefits each month. Not all grocery store purchases can be made using an EBT card. You can only purchase food or seeds to grow food to eat. Household items, alcoholic beverages, tobacco, vitamins, minerals, live animals, and hot foods cannot be purchased with an EBT card. [1] In some states, farmers will match SNAP dollars at markets. For example, $1 in SNAP money will buy $2 in produce. [2]
    • Eligibility requirements:
      • No more than $3,000 in countable resources, or no more than $4,500 in countable resources if at least one person in the household is over 60 or disabled. Countable resources include things like a bank account. Resources like a home or lot are not counted. [3]
      • A net monthly income of $1,255 or less (for a household of 1). The monthly income cutoff is dependent on the size of your household. You can find a listing of income cutoffs by household size on the USDA’s website . [4]
      • SNAP eligibility requirements are updated annually. For complete and current information, visit the click here .
    • How to apply: Contact your state’s SNAP agency directly to apply. The exact application process is different from state to state, and some applications can be made fully online. [5] Find your SNAP state directory on the USDA’s website . [6]
    • SNAP Application Assistance: For help completing the SNAP application, try your local Feeding America food bank. Feeding America is the largest referrer of SNAP applications in the country. Skilled staffers help applicants discover benefits they may not have known they qualify for.
    • Immigration status: SNAP is unavailable to undocumented non-citizens, but is available for non-citizen groups like refugees or Green Card holders. For full details, visit the SNAP Eligibility for Non-Citizens page on the USDA’s website.
  2. Certain government assistance programs like WIC are directed specifically towards families with children. WIC provides benefits such as food, nutrition assistance, and education to low-income pregnant, breastfeeding, and postpartum women as well as infants and children up to the age of 5 who are at nutritional risk. WIC is available in all 50 states. [7]
    • Eligibility requirements: WIC recipients must be women (pregnant, postpartum, or breastfeeding), infants (up to 1 year old), or children (up to 5 years old). You must also live in the state in which you’re applying, have an income at or below a cutoff set by your state, and be at nutritional risk as determined by a physician. [8] To check if you’re eligible, enter your information into the WIC Eligibility Pre-Screening Tool from the USDA.
    • Qualifications for nutrition risk include medically-based risks, like a history of pregnancy complications or a condition like anemia, and dietary risks, such as the inability to meet current dietary guidelines.
    • How to apply: Set up an appointment with the WIC program in your state. You can find your state’s WIC program contact information using this tool from the USDA.
    • Immigration status: Your immigration status does not affect your eligibility to participate in WIC. [9]
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  3. 3
    Medicaid Medicaid is a joint federal and state health insurance program for low-income families and individuals with limited resources. Medicaid can coordinate with programs like SNAP and WIC to help you enroll for benefits, especially if food insecurity poses a risk to your health. [10] They also provide other food-related services to qualifying individuals like nutrition subscriptions for healthy food, home-delivered meals to at-risk individuals, or help with groceries. [11]
    • Eligibility requirements: All states are required to offer Medicaid to “mandatory eligibility groups” like low-income families, qualified pregnant women and children, and those receiving Supplemental Security Income (SSI). Other groups, like independent foster care adolescents or those with certain medical conditions, may also be offered coverage. [12] To determine if you’re eligible, review the Eligibility Policy on Medicaid.gov .
    • How to apply: Contact your state Medicaid agency about enrollment, as requirements may vary by state. You can find contact information for your state agency at this directory .
    • Immigration status: Lawfully present immigrants and qualified non-citizens are eligible to apply for Medicaid. For full immigration status eligibility, review these guidelines from Healthcare.gov.
  4. 4
    Temporary Assistance for Needy Families (TANF) TANF is a federally funded welfare program that helps low-income families achieve economic stability. TANF can provide cash assistance to help with food and housing and short-term emergency food assistance. They also partner with other organizations to meet your needs (for example, many TANF recipients can also receive SNAP benefits). However, the exact type and amount of assistance TANF provides depends on your state. [13]
    • Eligibility requirements: Each state or tribal territory has different requirements for who’s eligible for TANF benefits. [14] Click on your state in this interactive map tool from the Department of Health & Human Services (HHS) to find eligibility information, services offered, and application information.
    • How to apply: Find the TANF program contact information for your state with this tool from the HHS. [15]
    • Immigration status: Qualified immigrants who have completed a 5-year waiting period are eligible for TANF benefits. Refugees, asylees, or other specific immigrant groups may also be eligible before the 5-year bar. [16]
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Section 2 of 5:

Getting Help from Local Food Pantries & Programs

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  1. Food pantries provide free food (groceries or sometimes cooked meals) to those who are struggling financially for reasons like low income, unemployment, homelessness, disabilities, and more. Young people have the highest food insecurity rate of any age group, according to Feeding America research and college students in particular can sometimes find free food pantries on campus. Often, the only requirements for visiting a food pantry are to be in need and to live within a certain area near the pantry (each pantry usually serves a specific area or region, and going to the one nearest you helps save on time, money, and gas). [17] So, look online for the pantry nearest to you:
    • FreeFood.org is a great website for locating food pantries in your area. Enter your zip code, and a variety of options will appear on the screen. [18]
    • FeedingAmerica.org also has a food pantry search tool. Just enter your zip code to find options near you. [19]
    • Many food pantries tend to be found at churches or community centers, but the need for flexible locations and hours has given rise to mobile pantries that can be found throughout the community.
  2. 2
    Prepare to wait in line and register with the pantry to receive food. Some pantries schedule appointments, while others have you wait in line (sometimes for up to 30 minutes, so call ahead if you’re unsure what to expect). Then, you’ll likely need to provide some proof of ID and address and some information about your family’s needs to receive food. Some pantries are set up like grocery stores where you can pick what you want, while others provide premade boxes of food. If you don’t have an ID or proof of address on you, most pantries will still allow you to take food and request you bring your registration information on your next visit. [20]
    • The most common information a food pantry will ask for includes:
      • Any form of ID (a driver’s license, student ID, or even a Costco membership card can work). Often, IDs from other countries are accepted for immigrants and non-citizens.
      • ID for your children (like a birth certificate or school ID) so you can get items like diapers or formula.
      • Proof of your address, like a signed lease or utility bill with your name and address on it.
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Section 3 of 5:

Grocery Shopping on a Budget

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  1. Chow advises you to get familiar with healthy, affordable options that are commonly available at stores near you. For example:
    • Nutritious produce like grapefruit, carrots, spinach, and sweet potato usually go for no more than $1 to $4 at most supermarkets. Grapefruits are a good addition to breakfast, apples and carrots can be used as snacks, spinach can be added to sandwiches or salads, and sweet potatoes can be fried, grilled, or baked as a side dish to many meals. Fresh or frozen fruits and vegetables are often more nutritious than canned ones. [21]
    • Canned tuna . [22] Tuna is a good source of lean protein and can be added to casseroles, salads, and sandwiches.
    • Beans (canned or bagged) are a healthy legume that contain fiber and many vitamins and minerals. [23] If you're vegetarian or vegan, beans are a good source of protein. Beans can be used in salads, stews, or burritos. You can also eat beans as a side dish or a meal.
    • Other cheap and nutritious foods include brown rice, chicken breast, low-fat dairy, oatmeal, whole-grain pasta and crackers, and olive oil.
  2. 2
    Plan your meals and make shopping lists to stick to what you need. If you go shopping without a specific list, you might get dazzled by “huge deals” that aren't actually that big or find yourself impulse buying items you don’t need (or that sound attractive now but aren’t very filling or satisfying later). So, make a list of exactly what you need and embrace the motto “get in and get out” to avoid overspending. [24]
    • Try grocery shopping during off-hours when the store is less crowded. Your trip will be faster, and you’ll be more likely to grab what you need and leave than when it’s crowded and you have to move slowly down the aisles.

    Bonus Tip: Read the cookbook Good and Cheap: Eat Well on $4/Day by food studies scholar Leanne Brown. It will teach you to stock your pantry with cheap staples, use money-saving ingredients, and economically use leftovers.

  3. Coupons can be a great resource when it comes to finding cheap food. Chow advises to be on the lookout for coupons, especially those specific to your dietary needs and preferences. Look in paper magazines or advertisements or on sites like Coupons.com , Coupon Sherpa , or The Coupon Marketplace . [25]
    • When using coupons, try to use them on sale items unless the coupon specifically says it can only be used on full-priced items. Use your $1.00 tuna coupon to buy tuna that's already 2 for 1, for example. [26]
    • Try to select the brand that is on sale or has the best coupon deal, even if it’s not your usual preference. [27]
    • Some stores allow you to stack manufacturer and store coupons, so if you have two $1.00 off coupons you can use both on the same item. Some stores also accept competitor store coupons. Ask about their policies at the register.
  4. If you can find a discount grocery store in your area, try to shop there. Chow explains that discount stores buy things like dented cans, overstocked foods, and other items regular retailers might not shelve and sell them for a reduced rate.
    • Sometimes, a local dollar store will have a small grocery section that’s great for items like canned items, condiments, and cheap snacks.
    • Be careful with dented cans. A can with a dent in the seam, a dent where the sides and ends of a can meet, a sharp dent, or a dent that causes bulging or swelling means the can is probably not safe for consumption.
    • Dents at the top of a can are also a bad sign. These dents may mean that the seal could have broken, allowing harmful bacteria to get inside the can.
  5. Consider starting up a potluck in your community where everyone can bring a small dish. Even if you can't afford to make a big meal, a simple casserole made from cheap ingredients can serve well as a side dish. Collaborate with other friends or community members you know are also on a budget. They might be interested in doing regular potluck nights a few times a week so everyone saves money.
    • Families with small children might be particularly interested in a regular community potluck as this saves them the time and money of cooking for the night.
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Section 4 of 5:

Growing & Foraging for Food

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  1. If you have the time and resources to grow food , this could save some money on the cost of produce. Even if you don’t have a backyard or garden, certain fruits, vegetables, and legumes can grow healthily out of pots or planters . You will need to provide your plants with light, however. If you don’t get a lot of natural light from windows or a balcony, many greenhouses and hardware stores sell grow lights that simulate the effect of natural sunlight. [28]
    • Foods that grow well in pots or containers include beets, cabbage, carrots, cucumbers, eggplants, garlic, green beans, lettuce, onions, peas, peppers, potatoes, radishes, spinach, summer squash, Swiss chard, tomatoes, and winter squash. [29]
    • Buy seeds at a greenhouse, nursery, or some grocery stores (EBT cards can be used to purchase seeds). Some local libraries also offer free seeds for residents with their library card. Most packs include planting, watering, and light instructions on them that vary based on the plant. In general, you’ll plant seeds a few inches apart in a location where they’ll get several hours of sunlight a day. Water whenever the soil feels dry to the touch. [30]
    • If growing your own food is not possible, look into community garden projects in your city. If you get involved, you might receive free items from each harvest. Community gardens also might give you a specific plot where you can grow and tend to your own fruits and vegetables.
  2. Sometimes, certain spots in a city or town contain fruit trees or edible plants. If the area is a community space or if a fruit-laden branch is hanging over a public sidewalk, it is often legal for you to pick the fruit and greens for your own consumption. [31] However, local laws may vary.
    • The group Falling Fruit provides an interactive map of a variety of cities. They locate areas where food grows and is legal to forage. [32]
    • Scope your community when you go out and be on the lookout for edible plants. Ask around if you discover a tree to make sure it falls on community property. If you pick from a tree found on someone's personal residence, you could potentially get in legal trouble.
    • Consider buying a foraging handbook to help you identify safe plant types to eat. It will also teach you how to properly clean and store foraged food.
    • Dumpster diving is a type of foraging where people go to the dumpsters of grocery stores and restaurants to search for recently expired food that's been thrown out. Some areas have banned dumpster diving, so check the regulations in your area. Only take food from dumpsters if it's in a safe plastic wrapping that is unbroken or otherwise damaged.
  3. 3
    Use food waste apps to buy leftovers from restaurants and grocery stores. To reduce food waste, many restaurant and grocery store owners have partnered with apps like Too Good To Go or Flashfood to distribute leftover food to those in need (for free or for a low price). Download and check the app to see what’s available near you. [33]
    • Typically, stores and restaurants enter their excess food into an app’s inventory, alongside its time of availability and price. If you see a food item you'd be interested in purchasing, you can claim it in the app and then go pick it up.
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Section 5 of 5:

More Resources & Programs for Food Insecurity

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  1. There are a number of smaller government programs, nonprofit organizations, and other volunteer groups that provide low-cost or free food to those in need. Take a look at this list of additional programs to find more resources for your age or situation:

How do you eat healthy on a budget?


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      Tips

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      Warnings

      • Dumpster diving is technically legal in all 50 states. However, if you violate trespassing signs, engage in disorderly conduct, or pick a lock to enter the dumpster, you may get a fine or short jail sentence. [37]
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      Expert Interview

      Thanks for reading our article! If you’d like to learn more about budgeting, check out our in-depth interview with Amy Chow .

      References

      1. ↑ https://www.fns.usda.gov/snap/eligible-food-items
      2. ↑ https://fns-prod.azureedge.us/sites/default/files/FarmersMarketIncentiveProvider.pdf
      3. ↑ https://www.fns.usda.gov/snap/recipient/eligibility
      4. ↑ https://www.fns.usda.gov/snap/recipient/eligibility
      5. ↑ https://www.fns.usda.gov/snap/recipient/eligibility
      6. ↑ https://www.fns.usda.gov/snap/state-directory
      7. ↑ https://www.fns.usda.gov/wic
      8. ↑ https://www.fns.usda.gov/wic/applicant-participant/eligibility
      9. ↑ https://www.fns.usda.gov/non-citizen-communities
      1. ↑ https://medicaidfoodsecuritynetwork.org/dashboard/
      2. ↑ https://www.chcs.org/resource/expanding-the-menu-opportunities-for-medicaid-to-better-address-food-insecurity/
      3. ↑ https://www.medicaid.gov/medicaid/eligibility/downloads/list-of-eligibility-groups.pdf
      4. ↑ https://www.hhs.gov/answers/programs-for-families-and-children/what-is-tanf/index.html
      5. ↑ https://www.usa.gov/welfare-benefits
      6. ↑ https://www.acf.hhs.gov/ofa/map/about/help-families
      7. ↑ https://www.nilc.org/resources/overview-immeligfedprograms/
      8. ↑ https://www.northwestharvest.org/wp-content/uploads/New-FB-Visitor-booklet_English.pdf
      9. ↑ https://www.freefood.org/
      10. ↑ https://www.feedingamerica.org/find-your-local-foodbank
      11. ↑ https://www.northwestharvest.org/wp-content/uploads/New-FB-Visitor-booklet_English.pdf
      12. ↑ https://health.clevelandclinic.org/cheap-healthy-food
      13. ↑ https://health.clevelandclinic.org/cheap-healthy-food
      14. ↑ https://health.clevelandclinic.org/cheap-healthy-food
      15. ↑ https://www.moneycrashers.com/free-discount-grocery-coupons/
      16. ↑ https://www.moneycrashers.com/free-discount-grocery-coupons/
      17. ↑ https://www.moneycrashers.com/free-discount-grocery-coupons/
      18. ↑ https://www.moneycrashers.com/free-discount-grocery-coupons/
      19. ↑ https://gardening.tips.net/T012186_Do_Grow_Lights_Really_Work.html
      20. ↑ https://www.bhg.com/gardening/vegetable/vegetables/growing-vegetables-in-containers/
      21. ↑ https://extension.umd.edu/resource/maintaining-container-grown-vegetables/
      22. ↑ https://laist.com/shows/take-two/unforbidden-fruit-when-is-it-legal-to-pick-public-fruit-trees-photos
      23. ↑ https://www.npr.org/sections/thesalt/2013/04/23/178603623/want-to-forage-in-your-city-theres-a-map-for-that
      24. ↑ https://www.nytimes.com/2022/09/20/climate/food-waste-app.html
      25. ↑ https://www.fns.usda.gov/sfmnp/senior-farmers-market-nutrition-program
      26. ↑ https://www.fns.usda.gov/csfp/commodity-supplemental-food-program
      27. ↑ https://www.feedingamerica.org/our-work/hunger-relief-programs/school-pantry
      28. ↑ https://nearu.pro/lawyers/is-dumpster-diving-illegal

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