手头拮据时如何负担食物开销

这条消息来自Marketplace的播客节目《让我变聪明》。

This message comes from make me smart, a podcast from Marketplace.

每周，主持人金伯利·亚当斯都会解析科技、文化和经济领域最重要的动态，以及它们如何影响你的日常生活。

Throughout the week, host Kimberly Adams breaks down the most important stories in tech, culture, and the economy, and how they impact your daily life.

在你喜欢的播客应用上收听《让我变聪明》吧。

Listen to make me smart on your favorite podcast app.

您正在收听NPR的《生活工具箱》。

You're listening to Life Kit from NPR.

嘿。

Hey.

我是玛丽埃尔。

It's Mariel.

前几天我在Instagram上看到了凯文·柯里的一篇帖子。

I saw a post on Instagram the other day from Kevin Curry.

他是《健身男士下厨》的创始人，之前也来过我们节目。

He's the founder of Fit Men Cook, and we've had him on the show before.

他在帖子里分享了很多应对食物短缺的小技巧，比如当联邦政府因停摆停止发放SNAP福利时该怎么办。

In the post, he shared a bunch of tips for what to do when it's hard to afford food, like when the federal government stops paying SNAP benefits because of a government shutdown.

凯文本人就有使用SNAP的经历。

Kevin has personal experience with SNAP.

他2008年毕业于哈佛商学院，当时正值全球金融危机。

He graduated from Harvard Business School in 2008 during a global financial crisis.

我记得当时和几个朋友讨论过这事，有些人的HBS毕业朋友在开优步，还把简历贴在优步车后窗上。

I remember, a couple of buddies, we were all talking about it and some of us knew friends who were, who had graduated from HBS and they were driving Ubers and putting their resume on the back of the cars and Ubers.

所有人都在试图...试着理解这一切。

And so everyone was just trying to, like, just trying to make sense of it all.

最终凯文申请了SNAP福利，对此他百感交集。

Kevin ended up applying for Snap, and he had a lot of feelings about it.

我当时很尴尬。

I was embarrassed.

我很愤怒，因为我明明做对了所有事情。

I was angry because I had done everything, quote, unquote, right.

但后来，一位社工彻底改变了我在那里的看法。

But then, a caseworker changed my entire perspective when I was there.

她看着我身上的哈佛卫衣。

She looked at my Harvard fleece.

我完全没意识到自己穿着哈佛卫衣去那里，她说：不必感到羞耻。

I had no idea that I was wearing my Harvard fleece there, she said, don't be ashamed.

这项援助就是为你这样的人设立的。

This assistance was made for people just like you.

这是一座连接现状与未来的桥梁。

This is a bridge from where you are to where you are going.

人们需要帮助，而需要帮助的人并不只有一种类型。

People need help, and it doesn't look like one one type of person.

我认为只要我们放下这种成见，大家就能正确看待SNAP食品券——它是我们共有的资源。

And I think that once we get that out of our mind, then I think that people will will be able to look at Snap for what it is and it's a resource for all of us.

在本期《生活锦囊》节目中，凯文·柯里将与我们分享他总结的经验和资源，包括如何利用食品银行、找到免费热餐，如何在超市获得折扣，以及如何规划低成本购物清单。

On this episode of Life Kit, Kevin Curry is gonna share the tips and resources he's learned about with us, including how to navigate food pantries and find free hot meals, how to get discounts at the grocery store, and how to build a low cost grocery cart.

本节目由Pushkin Industries为您呈现。

This message is brought to you by Pushkin Industries.

为什么女性至今仍难以获取关于自己身体的可靠现代健康信息？

Why is it still so hard for women to find reliable modern health information about their own bodies?

在《解码女性健康》播客中，您将获得专家建议以提升生活质量。

On the Decoding Women's Health podcast, you'll get expert insights to help you thrive.

您可以在任意播客平台收听。

Listen wherever you get podcasts.

在逆境中茁壮成长，这是我们世界上那些不可思议的物种每天都在做的事情。

Thriving in the face of adversity, that's something the incredible species of our world do every day.

我是克里斯·摩根。

I'm Chris Morgan.

加入《荒野》节目，我们将探索自然界中关于希望与韧性的故事，以及它们能教会我们如何对待自己和他人。

Join me on The Wild as we explore stories of hope and resilience in nature and what they can teach us about ourselves and each other.

收听来自西雅图KUOW电台的《荒野》节目，该节目隶属于NPR网络。

Listen to The Wild from KUOW in Seattle, part of the NPR network.

本条信息来自《10%更快乐》播客。

This message comes from the 10% happier podcast.

丹·哈里斯与科学家、冥想大师，甚至野兽男孩乐队成员对话，探讨如何减少压力、提升专注力并掌握幸福之道。

Dan Harris talks to scientists, meditation gurus, and even the Beastie Boys to explore ways to stress less, focus more, and master happiness.

这是为聪明人准备的自助指南。

It's self help for smart people.

在您获取播客的任何平台均可收听。

Listen wherever you get your podcasts.

好的。

Alright.

我们首先要讨论的是那些不问任何问题就提供免费食品或餐食的场所。

The first thing we're gonna talk about is places that offer free groceries or meals with no questions asked.

一个好的起点是拨打国家饥饿热线。

And a good place to start is by calling the National Hunger Hotline.

英语热线+1 8663，西班牙语热线+1 8778。

That's +1 8663 or +1 8778 in Spanish.

他们会为您提供当地资源的电话号码，包括食品银行、施粥处和送餐上门服务。

And they will give you phone numbers for resources in your area, including food pantries, soup kitchens, and Meals on Wheels.

人们也可以在线搜索这些信息。

Folks can also do an online search for this info.

他们可以查看，你知道的，比如当地有哪些选择，我个人会输入达拉斯食品救济站。

They can look at, you know, like, where the local options are, and I would just put in like, for myself, I would say Dallas food pantries.

但拨打热线电话或通过全国性号码的好处是，他们有最新清单。

But the good thing about calling the, you know, the hotline and going through the national numbers is that they have up to date lists.

所以有时我会通过谷歌搜索发现某些地方已经不存在了。

So sometimes I've done that in Google searches and figured out that places is is no longer there.

你提到还有专门针对退伍军人的援助。

You said there's help specifically for veterans too.

对吧？

Right?

是的。

Yes.

确实有。

There is.

我特意指出这点，因为很多退伍军人不知道他们有时能获得额外福利，实际上他们可以去退伍军人事务部社会工作办公室办理。

I called that out because a lot of veterans don't know that they have additional benefits sometimes, you know, and that they can actually go to the VA social work office, you know, to do that.

事实上退伍军人群体中，有很大一部分人经常需要大量帮助。

And veterans are actually a large, large, large group of the people who actually need a lot of help oftentimes.

据我一些退伍军人朋友说，他们有些心灰意冷，所以甚至不愿求助。

And so I think that, I've heard from some of my veteran buddies, they're a little bit disenchanted and so they don't even reach out.

他们不认为自己符合条件，但实际上有资格获得联邦援助的人比他们想象的要多得多。

They don't think that they actually qualify, so many more people qualify than they think for federal assistance.

所以我总是告诉退伍军人：

And so I tell veterans all the time, you know, hey.

去退伍军人事务部办公室看看，社会工作办公室那里可能有更多资源。

Check out, you know, the VA office, you know, the social work office, you know, they have, and and and you may be able to get some more access there.

我们聊聊食品救济站的总体情况吧。

Let's talk about food pantries in general.

你这里有一些关于食品储藏室大多数人不知道的小贴士。

You have some tips here of things that most people don't know about food pantries.

是的。

Yeah.

所以第一条就像杂货店一样。

So the first one is just like the grocery stores.

我会去几家不同的杂货店购买不同的商品。

I go to several different grocery stores to get several different items.

食品储藏室也可以这样做。

You could do the same thing with food pantry.

你可以去多个食品储藏室领取物品。

You can go to multiple food pantries and grab items.

首先，我要打个星号说明。

First off, let me put an asterisk.

我并不是说你应该去滥用这个系统，或者试图囤积食品，而是说你可以访问多个储藏室，因为它们有不同的物品，而且大多数储藏室都知道这一点。

I'm not saying you should go and abuse the system and whatnot and try to, like, stockpile groceries, but I am saying that you can visit multiple pantries because they have different items and most pantries know that.

我特别喜欢这一点的是，它强化了一个理念，尤其是对比那些直接给你物品的储藏室和那些可以自己挑选食材的储藏室，这确实强化了选择权和多样性的概念，其中蕴含着尊严。

And what I love about this too, is that it reinforces, especially when there are food pantries where they just kind of give you something versus the ones where you can go in there and shop your own ingredients, that it does reinforce this idea of having choice, of having variety, that there's dignity in that.

所以我觉得人们会认为，好吧，我只从这一家领了这个盒子。

And so I think people just think that, all right, I just got this box from this one.

这就是我能得到的全部了。

This is all I get.

不，你可以去另一家看看。

No, you can go and visit another one.

我理解在当前环境下为什么很多人会感到害怕，尤其是这里的许多无证移民社区。

I can understand right now in this climate why it's scary for a lot of people, especially a lot of the undocumented communities here.

我可以为那些我曾志愿服务和合作过的储藏室说句话，他们不会查看移民身份。

And I can say for the ones that I've been able to volunteer at and to work with, they don't look at immigration status.

他们不会检查所有那些东西。

They're not gonna check all that stuff.

他们只是排队。

They just get in line.

如果你需要帮助，我们在这里为你提供帮助。

If you need some help, help us here for you.

你刚才说很多食品救济站有新鲜农产品发放日，或者他们与农场有合作？

And you said that many food pantries have fresh produce days or they have partner with farms?

是的。

Yeah.

他们不仅与农场合作，还与大超市合作。

They'll they not only partner with with farms, but they partner with large grocers.

你知道吗？

You know?

这附近有几家大型超市确实捐赠了大量食物，而且都不是变质食品。

There are a couple of the larger grocers around here that actually give a lot of food, and it's not spoiled food.

不是腐烂的食物。

It's not rotten food.

都是优质食品。

It's great food.

是名牌食品。

It's it's it's name brand food.

还有流动食品救济站，就像那种分发食品的大型卡车。

And there are also mobile food pantries, which are like large trucks that hand out groceries.

没错。

Yeah.

有些流动救济站会直接开到你的社区。

There are mobile pantries that actually come to your neighborhood.

通常你得去食品救济站。

Usually, you have to go to the food pantry.

在那里，他们实际上会把食物送到社区，而且有具体的时间安排。

There, they're actually taking it to the neighborhoods, and there's an actual schedule for it.

首先，你只需要谷歌搜索一下。

So first off, you've gotta just Google it.

谷歌搜索，比如输入你的城市或县名、邮编，加上‘流动食品救济站’，就能看到相关信息。

Google, like, Google your city or your county, your ZIP code, and do mobile food pantry, and you could see some of that.

你还提到了孩子们在学校能获得的免费餐食。

You also talk about free meals that kids can get at school.

对。

Right.

要知道，有些早早餐计划。

You know, there's early breakfast programs.

甚至还有课后计划。

There's even after school programs.

课后计划其实也很棒，因为它们经常提供食物和点心，这非常重要。

And after school programs are actually pretty cool too just because they oftentimes provide food and snacks for them, and so that's really important.

另外，我有个当教师的朋友说，其实有很多符合条件的人却没有申请。

The other thing is that you know, my friend who's an educator, she she said there are so many people who actually qualify and don't apply.

他们说，首先要去申请。

They said, first off, to apply.

如果家长不确定，可以咨询辅导员，或要求见学校的社工。

And one thing that parents can do if they're not sure about that, they can talk to the counselors, they can ask for a school social worker.

学校社工应该能帮助他们获取额外资源，并指引他们了解可能获得的各种帮助。

And the school social worker should be able to help them out with extra resources and pointing them to, you know, the different things that could be available.

好的。

Alright.

此外还有许多其他资源，有些地方你可能想不到能填补这个空缺。

And then you have a bunch of other resources, places that you might not think to look to fill the gap here.

给我讲讲其中一些吧。

Tell me about some of those.

首先是Seek Gird Girdwaters（我肯定会念错这个名字，我的棕色皮肤朋友们该笑话我了）。

First off, there's the Seek Gird Girdwaters, and I am gonna butcher that, and my brown friends are gonna talk about me.

但本质上这些都是服务中心，对吧？

But basically these are centers, right?

那里实际提供免费餐食，而且欢迎所有人。

Where they actually provide free meals and everyone is welcome.

有时候我们看到某些族群会觉得有门槛，但其实没有。

And I think sometimes we'll look at certain ethnic groups and think that it's it's prohibitive, but no.

很多这类服务都是向社区完全开放的。

A lot of that that is just open for the community.

是的。

Yeah.

这叫做langar（公共食堂），无论何时到访，每位客人都能获得简单的素食。

They're called langar or communal meals, where any and every visitor will be served simple vegetarian food at all times of the day.

太棒了。

Love it.

稍后休息回来，我们将继续分享经济拮据时获取食物的更多技巧和资源。

After the break, we'll have more tips and resources on affording food when money is tight.

欢迎回来，现在继续与Fit Men Cook的凯文·柯里交流。

We're back with Kevin Curry from Fit Men Cook.

凯文，你给人们推荐的另一个选择是农产品双倍补贴计划。

Kevin, another option you suggest for folks is the double up produce match.

那是什么？

What is that?

简单来说，这个项目面向使用SNAP福利的人群，在购买水果蔬菜等商品时，会按1:1比例匹配金额，最高限额内每花1美元就补贴1美元。

So, basically, it's it's for people who are on Snap, and it it matches you dollar for dollar up to a certain amount on purchases of, like, fruits and vegetables.

我记得每日限额大概是15到20美元左右。

I think the limit, I don't know, is, like, 15 or $20 per day.

但根本目的是为了让低收入家庭更容易获得新鲜健康的食品。

But, basically, the whole goal is to make fresh, healthy food a lot more accessible for low income families.

明白了吗？

Alright?

你可以刷SNAP卡消费，然后这个项目会按消费金额1:1匹配补贴。

And so you can use your SNAP card, and then the program will match your purchase dollar for dollar.

怎么查询你常去的市场或杂货店是否参与这个项目？

How can you check if your market or grocer offers this?

你需要

You have

主动询问。

to ask.

没错，你必须主动询问。

So you you you do have to ask.

而且这个补贴主要还是针对新鲜食品，我特别喜欢这点，毕竟新鲜食品开销累积起来特别快。

And then also, it's mainly for, again, the fresh foods, But I just liked it just because, man, fresh foods can add up so quickly.

给我个具体方案。

Give me a game plan.

比如我真的很想在超市抢购那些即将下架或因为要上新货而打折的商品，我该什么时候去最合适？

Like, if I really wanted to get some deals at my grocery store on stuff that they were about to get rid of or that they will be putting on sale because they're bringing out something fresher, What are the times I should start going?

去的时候具体该问些什么？

And what should I ask when I go?

首先，如果你要去超市采购，最好避开人流高峰日。

So first off, if you're going to the grocery store, you know, like, the days where it's really full.

所以我想说的是，在周日和周一，杂货店的货品会很充足。

So I would just say that on a Sunday and a Monday, the grocery store is gonna be stocked.

因此这些日子里你可能看不到什么优惠。

So those are the days that you're probably not going to see deals.

对吧？

Right?

如果大家都在周一购物，那么你会说，好吧。

So if everyone is shopping on a Monday, then you're saying, alright.

那我就周三去，看看他们剩下些什么。

Let me go in there on Wednesday and just kinda see what they have left.

明白吗？

Alright?

但最重要的日子是周末前。

The most important day though is right before the weekend.

所以我通常选择那个周五去。

So I usually go on that Friday.

有时我会早上去。

Sometimes I'll go in the morning.

有时我会傍晚去。

Sometimes I'll go in the evening times.

但就在那个周五，当库存非常低、他们急于清货时，你就能看到大量优惠。

But just on that Friday, when the stock is really low and when they're trying to sell these things, that's when you start seeing a lot of the deals.

嗯。

Mhmm.

至于烘焙食品，似乎要等到快打烊时。

And then for bakery stuff, it seems like end of the day.

你应该在他们开始清理区域时去。

You wanna go when they start cleaning up the area.

所以当他们开始摆放肉类之类的商品时。

So when they start putting up the meat and what you know, all that kind of stuff.

当面包店快打烊的时候，那正是你想去的时间，你们还有剩下的吗？哦，有的。

When they start when the bakery is closing and that's when you wanna go, do you have any of oh, yeah.

当然。

Sure.

给。

Here.

如果他们不主动给你折扣，你会开口要吗？

And if they don't offer you a discount, do you ask?

会啊。

Yeah.

当

Of

然。

course.

你直接问‘能给我打个折吗’？

Do you just say, can I get a discount?

对。

Yeah.

保持简单直接就行。

Just keep it simple.

这个能给我便宜点吗？

Can I get a discount on this?

而且你要知道店员也是普通人。

And, you know, you forget that workers are people too.

他们懂得那种感受。

They know they know how it feels.

他们想让你知道你知道吗？

They wanna you know you know what?

酷。

Cool.

他们能做的最坏结果就是拒绝。

And the last thing that they could do is say no.

但很多时候在杂货店里表现得友好些。

But there have been so many times just being friendly in the grocery store.

我得到了很多额外好处，比如额外的肉。

I've gotten so many hookups, extra meat.

只要大方地去这些地方，做真实的自己，保持开放心态就很值得。我发现，总的来说人们真心想帮助他人。

It just pays to, you know, go to these places, not be ashamed, be yourself, just be open, and and and what I found, and this is just in general, is that people genuinely want to help people.

说到底，人们其实真心想互相帮助，而且他们确实会这么做。

People genuinely at the, you know, at the end of the day, they actually wanna help each other and they will.

嗯。

Mhmm.

你还提到了'Too Good To Go'这类应用。

You also talk about Too Good To Go and apps like that.

对。

Yeah.

Flash food和Too Good To Go这些应用，基本上杂货店有大量食物，你可以用超低折扣买到。

Flash food and and Too Good To Go apps, basically, they are there's tons of food that grocers have, and so you can actually purchase it for a huge discount.

这些食物也会送到食品救济站。

This is also some of the food that goes to these food pantries.

所以并没有过期。

So it's not expired.

都是优质食品，只是他们库存太多了。

It's great quality food, but they've just got so much.

这真是太棒了，因为美国这里的食物浪费量简直令人难以置信。

And this is so great because the amount of food waste that we have here in The States is just incredible.

因此这为人们提供了一条处理这些浪费的途径。

And so this provides a path for people to go ahead and get rid of it.

不过我要打个星号说明：这个服务需要花钱购买，但至少你能以5到7折的价格买到东西，这相当划算。

Now I would say with an asterisk, this one is you have to spend money for it, but at least you're buying things at 50 to 70% off, which is a pretty good deal.

而且使用这款应用时，它会基于你的位置帮你找到周边的好折扣。

And then also, like, using the app, it's based off of where you are so you can kinda find good deals within your area.

上次你在LifeKit节目时，我们聊了你的备餐策略。

So the last time you were on LifeKit, we talked to you about your meal prep strategies.

我想知道，当你预算紧张时，你的备餐策略会是怎样的？

And I wonder, can you talk about what that looks like when you do not have much to spend?

你说人们可以尝试组建一个低成本购物车。

You say folks can try to build a low cost cart.

是的。

Yeah.

这些都是你可能已经想到的东西。

So these are things that you probably already thinking of.

这些也是许多食品救济站里非常充足的东西。

These are also things that are really plentiful in many food pantries.

基本上就是完整的食材，应该说完整的原料。

And it's just basically whole food, whole ingredients, I should say.

比如你可以买豆类和扁豆。

So you get your beans and lentils.

我说的这些东西，既可以是罐装的也可以是新鲜的。

And the things I'm saying too, they can be canned or fresh.

比如豆类、扁豆、大米、燕麦、意面，还有冷冻和罐装食品。

So beans and lentils, rice, oats, pasta, frozen and canned goods.

冷冻和罐装食品，尤其是罐装食品，其实并不差。

Frozen and canned goods, especially canned goods, they aren't bad.

我觉得人们天生就认为它们质量较低，觉得不好。

I think people inherently think that they are just lower quality, that they're not good.

确实有些产品不算最好，但大多数都很新鲜，罐装食品既营养又对身体有益。

Now there are some that aren't the best, but they are generally fresh and they are they can and they can be good for you and they are nourishing.

冷冻蔬菜和水果我一直推荐，家里常备些总没错。

Frozen veggies and frozen fruits, I always recommend, you know, just to have those anyway.

这样当你需要时，就能随时从冰箱里取用，帮你度过这些时刻。

So that way, when you have these moments, you'll have things to reach into your fridge to to help you to navigate those times.

你在这里提到的另一个低成本购物技巧是批量备餐。

Another tip that you give in here about building a low cost cart is making batch meals.

具体来说，你谈到购买少量低成本食材，就能做出三到四顿不同的周餐。

And specifically, you talk about buying a small set of low cost ingredients that you can make three or four different meals from for the week.

我刚为此开了个全新系列，灵感正是来自这个想法。

I just started a brand new series on this, and it came from this idea.

所以我给自己定了约16美元的预算。

So what I did was I gave myself a budget of, like, $16.

本想控制得更低些，最后买了几样东西。

I wanted to get it smaller than that, and I bought a couple of things.

我买了土豆。

I bought potatoes.

买了火鸡肉馅、一个洋葱、甜椒、奶酪、墨西哥卷饼酱和罐装黑豆。

I bought ground turkey, an onion, bell pepper, cheese, enchilada sauce, and canned black beans.

我本来想说，好吧。

And I was gonna say, alright.

现在我要示范如何用这些食材做出整周的餐食。

I'm gonna show you what to make, how to use this for the entire week.

昨天我做的第一样东西就是这些超棒的酿馅土豆卷饼。

And so the first thing I made yesterday were these amazing stuffed burrito potatoes.

非常美味，大家都很喜欢。

And just delicious and everyone really loved them.

所以今天我要展示一下，我还剩下大约三到四杯的馅料。

And so today, I'm show and I've had about three to four cups of leftover filling left.

现在我打算规划每天要做什么。

And so now I'm gonna roll out what to do each day.

所以今天我要用这些馅料做香脆的芝士华夫饼，这是个很棒的做法。

And so today, I'm making these crispy waffles, crispy cheesy waffles from that filling, which is a great thing to do.

而且你知道，这对孩子们也很好。

And then, you know, it's good for kids too.

这是个有趣的做法。

It's it's a fun way to do it.

同时还能延长食物的利用。

And also, it stretches the food.

接下来我想说，如果你想办聚会，我会教你做这个超棒的双层蘸酱，顺便说一句这简直绝了。

The next thing after that, I'm like, hey, if you wanna have, like, a get together or party, I'm gonna show you how to make this amazing, like, dual layer dip, which is phenomenal, by the way.

然后第四样我要展示的是做迷你便携菜肉蛋饼。

And then the fourth thing that I'm showing how to do is we're making frittatas, mini grab and go frittatas.

用马芬烤盘，放些馅料进去烤硬，上面加鸡蛋，这些可以做成你一周的便携餐。

So using a muffin pan, putting some of the filling in there, baking it, getting it real hard, adding egg on top of that, and these are great grab and go's for you for the week.

这些例子展示了如何用这些基础食材变出一周的多种餐点。

So it's things like that that show how you can take just these small staples and then turn them into several meals throughout the week.

这样你基本上只需做一次主烹饪，然后整周只需做些小补充。

So that way, you're only essentially cooking just once and just doing small things throughout the week just to just to supplement.

好的，凯文，非常感谢你。

Well, Kevin, thank you so much.

这些建议真的很有帮助。

These are really helpful tips.

谢谢邀请我来。

Thank you for having me.

非常感谢。

Really appreciate it.

好的。

Okay.

现在来回顾一下重点。

Time for a recap.

如果您需要免费食品或热餐，可以拨打国家饥饿热线+1 8663，西班牙语服务请拨+1 8778。

If you're looking for free groceries or hot meals, you can call the National Hunger Hotline at +1 8663 or +1 8778 in Spanish.

拨打后，工作人员会提供您所在地区的资源电话，包括食品银行、施粥处和送餐上门服务。

When you call, they'll give you phone numbers for resources in your area, including food pantries, soup kitchens, and Meals on Wheels.

关于食品银行，有些情况您可能不了解。

Some things you may not know about food pantries.

有些会提供预包装食品箱，但有些采用'客户自选'模式，您可以像逛超市一样按需选取。

Some will give you a prepackaged box of food items, but others are called client choice, which means you walk through the aisles and take what you need.

许多食品银行设有新鲜农产品发放日。

Many food pantries have fresh produce days.

还有流动食品银行可能会到您所在的社区服务。

And there are also mobile food pantries that might come to your neighborhood.

如果您有孩子，记得为他们申请免费的学校早餐、午餐或课后点心计划。

If you have kids, apply for free school breakfast, lunch, or after school snack programs for them.

宗教团体提供的免费餐食通常不限背景。

Religious communities may offer free meals regardless of your background.

锡克教寺庙就是其中一个例子。

And one example is Sikh temples.

他们有个传统，会为所有访客免费提供简单的素食餐点。

They have a tradition where they serve a simple vegetarian meal to all visitors for free.

如果你确实获得了SNAP福利，可以询问你的食品商是否提供农产品双倍兑换服务。

If you do get SNAP benefits, find out if your grocer offers a double up produce match.

在超市补货前去购物，能拿到最划算的折扣。

Go to the grocery store just before they restock to get the best deals.

你还可以在每天打烊前询问烘焙食品的折扣。

And you can also ask for discounts on bakery items at the end of the day.

可以考虑使用Flash Food或Too Good to Go这类应用，能获得大幅度的食品折扣。

Consider apps like Flash Food and Too Good to Go for steep discounts on groceries.

在为本周规划餐食时，可以考虑选择经济实惠又饱腹的食材，比如豆类、大米和燕麦。

And as you're meal planning for the week, consider ingredients that are hearty and won't break the bank, like beans, rice, and oats.

尝试选择一组能在本周做成三四顿不同饭菜的食材。

And try choosing a set of ingredients that you can make into three or four different meals throughout the week.

凯文有个相关系列叫《预算内的精致生活》。

Kevin has a series on this called Ballin' on a Budget.

你可以在他的Instagram账号fitmencook上查看食谱。

You can see the recipes on his Instagram fitmencook.

以上就是本期的全部内容。

And that's our show.

想了解更多生活技巧，请收听我们的其他节目。

For more Life Kit, check out our other episodes.

我们还有一期与凯文·柯里讨论餐食规划的节目，以及一期与《预算美食》的贝丝·蒙塞尔合作的节目，她会分享更多低成本购物妙招。

We have another one with Kevin Curry about meal planning, and we have one with Beth Monsell of Budget Bites who shares more ideas for a low cost cart.

你可以在npr.org/lifekit找到这些内容。

You can find those at npr.org/lifekit.

本期《生活锦囊》由克莱尔·玛丽·施耐德制作。

This episode of Life Kit was produced by Claire Marie Schneider.

我们的视觉编辑是贝克·哈伦，数字编辑是马利卡·格雷布。

Our visuals editor is Beck Harlan, and our digital editor is Malika Grebe.

梅根·凯恩是我们的高级监制，贝丝·多诺万是执行制片人。

Megan Cain is our senior supervising editor, and Beth Donovan is our executive producer.

我们的制作团队还包括安迪·特格尔、玛格丽特·索里诺和西尔维·道格拉斯。

Our production team also includes Andy Tegel, Margaret Sorino, and Sylvie Douglas.

工程支持由斯泰西·阿博特和贝基·布朗提供。

Engineering support comes from Stacy Abbott and Becky Brown.

特别感谢托维亚·史密斯。

Special thanks to Tovia Smith.

我是玛丽尔·塞加拉。

I'm Mariel Segara.

感谢收听。

Thanks for listening.