How SNAP Benefits Can Help You Stock Up on Healthy Groceries

Good groceries shouldn't be a luxury. Fresh fruits, vegetables, quality proteins, and staples like bread and dairy — these are the basics of a well-stocked kitchen. But for millions of Americans, the cost of keeping those basics on hand is a real challenge.

That's exactly what SNAP is designed for. The Supplemental Nutrition Assistance Program (formerly known as food stamps) provides monthly benefits specifically for purchasing food. If you've ever wondered whether you might qualify — or how to get started — this guide has you covered.

What Is SNAP?

SNAP is a federal program administered by the USDA that helps low-income households afford groceries. Benefits are loaded onto an EBT (Electronic Benefit Transfer) card each month, which works just like a debit card at most grocery stores. It's one of the largest and most widely used food assistance programs in the country — serving over 42 million Americans.

What Can You Buy With SNAP?

SNAP benefits cover a wide range of everyday grocery items. Here's what's included:

• Fruits and vegetables — Fresh, frozen, canned, and dried all qualify. This includes everything from apples and bananas to leafy greens and seasonal produce.
• Meat, poultry, and fish — All types of meat and seafood are covered.
• Dairy — Milk, cheese, yogurt, and eggs.
• Bread and grains — Cereals, pasta, rice, and baked goods.
• Snacks and beverages — Nuts, seeds, juice, and other packaged foods.
• Seeds and plants — You can even use SNAP to buy seeds or starter plants to grow your own food.

A few things are not covered: alcohol, tobacco, vitamins and supplements, and prepared hot foods from a restaurant or deli counter.

How Much Can You Get?

SNAP benefit amounts are based on household size and income. Here are the current maximum monthly benefits for the 48 contiguous states and D.C.:

• 1 person: $291/month
• 2 people: $535/month
• 3 people: $766/month
• 4 people: $973/month
• 5 people: $1,155/month
• 6 people: $1,386/month
• 7 people: $1,532/month
• 8 people: $1,751/month
• Each additional person: +$219/month

Alaska and Hawaii have their own benefit limits, which are higher to reflect the cost of living in those states. Your actual benefit amount may be lower than the maximum depending on your household income.

Who Qualifies for SNAP?

Eligibility is determined by three main factors:

• Income — Your household's gross monthly income generally needs to be at or below 130% of the federal poverty level. The exact threshold depends on your household size.
• Resources — The program looks at your household's assets, such as bank account balances. Certain assets like your home and a primary vehicle are not counted.
• Immigration status — Most U.S. citizens and certain lawful permanent residents are eligible. Specific rules vary, and your state's SNAP office can clarify your situation.

Many people who think they won't qualify actually do. It's worth checking — especially if your income has changed recently or if you're supporting children.

How to Apply

Applying for SNAP is straightforward, and each state handles it slightly differently. Here's how to get started:

1. Visit your state's benefits website — Most states now offer online applications. You can find yours through benefits.gov.
2. Gather your information — You'll typically need proof of income (pay stubs, tax returns), identification, and proof of residency.
3. Submit your application — Online, by mail, or in person at your local Department of Social Services office.
4. Wait for a decision — Most states will let you know within 30 days. If your household is in an emergency situation with very low income, you may be eligible for expedited benefits within just a few days.

If you're unsure where to start, the USDA's SNAP program page is a good place to find information specific to your state.

Using Your EBT Card

Once approved, your benefits are loaded onto your EBT card at the beginning of each month. Here's what you should know about using it:

• Most major grocery store chains accept EBT, including Walmart, Kroger, Publix, and many others.
• Many farmers' markets accept EBT as well — a great way to buy fresh, local produce.
• Some online retailers, including Amazon and Walmart.com, now accept EBT for grocery delivery and pickup.
• You can check your balance at any participating store or through your state's EBT app.

A Few Tips to Make the Most of Your Benefits

Once you're receiving SNAP, a little planning goes a long way:

• Buy in season. Seasonal produce is fresher and usually cheaper — and it stretches your benefits further.
• Stock up on staples. Rice, beans, eggs, and canned goods store well and give you a solid base for a variety of meals.
• Don't overlook the freezer section. Frozen fruits and vegetables are just as nutritious as fresh and last much longer.
• Shop at farmers' markets. Many accept EBT and let you buy directly from local growers at competitive prices.

SNAP exists to make sure that cost isn't a barrier to having good food on your table. If you haven't looked into it yet, it may be worth a few minutes of your time — you might be surprised by what you qualify for.