Basic Needs

Trying to determine what you are experiencing can be difficult. While food insecurity may look different from student to student, ask yourself these basic questions from the USDA.

In the past 12 months:

• I worried whether my food would run out before I got money to buy more.
• The food that I bought just didn't last and I didn't have money to get more.
• I couldn't afford to eat balanced meals.
• I cut the size of my meals or skipped meals because there wasn't enough money for food.
• I ate less than I felt I should because there wasn’t enough money for food.
• I was hungry but didn’t eat, because there wasn’t enough money for food.

Supplemental Nutrition Assistance Program (SNAP) Benefits 

In efforts to address food insecurity for college students, SNAP has made changes to its eligibility. You may be eligible for SNAP benefits if:

• You qualify for a work-study program (Even if you are not participating)
• You have an expected family contribution of $0 on your federal student aid determination.
• If you are under 22 and live at home with your parents, you will receive a benefit commensurate to your household size.

Market East in Findlay Commons at University Park accepts SNAP Benefits EBT card for fruits and vegetables, dairy products, breads and cereals, beverages, and more.  

• The Lion’s Pantry
  The Lion’s Pantry at University Park provides direct, easy access to Penn State students with no questions asked.
• Basic Needs Support Hub
  Sometimes you need help beyond the fridge. The Basic Needs Support Hub is open during business hours in 222 Boucke and can provide other basics like toiletries, basic clothing items, and other essentials.
• Professional Attire Closet
  Find a free professional outfit in the Bank of America Career Services Building, courtesy of Career Services and UPAC.
• The Clothing Transit
  Open to all Penn State students, obtain or exchange clothing and accessories free of cost.
• The Sokolov-Miller Family Financial and Life Skills Center
  Make the most of what you have and find resources on budgeting and making sound financial decisions with confidence. 
• Nutrition Planning on a Budget
  Students can schedule a free appointment with a registered dietician on campus to get help designing a nutritious meal plan with limited financial resources. 

It can feel overwhelming to plan a healthy, well-balanced meal with limited financial resources. We're here to support you as you navigate meal planning, shopping, and meal preparation, maybe for the first time.

Stocking the Pantry

Fruits and Vegetables

• Fresh is almost always preferable, but if fresh is unavailable, frozen and canned fruits and vegetables are good as well. If you buy canned fruits or veggies, try to rinse them once or twice before cooking or eating to remove some of the added salt. Another option is to choose the low-sodium version.
• When buying fruits and veggies, select a variety of colors. Different color vegetables contain different nutrients.
• The U.S. Department of Agriculture (USDA) recommends eating five cups of fruits and veggies per day.

Dairy

• Dairy products, such as cheese, yogurt, and milk are an excellent source of calcium and vitamin D. Look for lower-fat options so you aren’t consuming too much fat along with those nutrients.
• In addition to milk on cereal, you can add dairy to your diet with additions, such as shredded cheese can on salads or quesadillas, and yogurt in parfaits or smoothies.

Protein

• When it comes to protein, think versatility. Plant-based protein sources, such as beans, lentils, tofu, and legumes, can make for a more filling and less expensive option when compared to lean meats.
• Non-meat proteins, such as beans and nuts can be stored without refrigeration.
• When purchasing lean meats, try to purchase packaged chicken breasts, legs, or thighs in single meal portions that you can freeze and use when needed.
• Eggs are an inexpensive source of protein that can be used in a variety of ways.
• Canned tuna and salmon are great ways to obtain the USDA recommended quantity of at least eight ounces of seafood each week.
• Try some of these budget-friendly proteins:
  • Canned chicken or fish
  • Peanut butter
  • Tofu
  • Beans and lentils
  • Eggs

Grains

• When adding grains to your pantry, opt for whole grain-rich items like whole wheat bread, tortillas, pasta, and brown rice.
• How can you tell if an item is made with whole grains?
  • The first item in the ingredient list will always indicate a whole-grain item such as whole wheat flour.
  • Additionally, there are yellow WHOLE GRAIN labels produced by the wholegrainscouncil.org specifying if the product is 100% WHOLE GRAIN, 50%+ WHOLE GRAIN, or WHOLE GRAIN
• Food packaging can be misleading. Look at the ingredient list to ensure the item is whole grain.
• Whole grain-rich items contain more dietary fiber which can help support overall health. In white or enriched flour items, much of the dietary fiber is removed.
• Always opt for whole-grain items when you can.
• Other grain options include quinoa, farro, oats, and wild rice. All of these grain options can be quickly cooked in 15-20 minutes. Extra can be stored in the fridge for a few days.

Spice it up 

• Popular basic spice staples usually include garlic powder, red pepper flakes, dried oregano, and dried basil.
• Don’t be afraid to combine different seasonings to achieve a flavor. If you’re hesitant to experiment, consider buying pre-mixed seasonings like Italian blend. 

Information Source: USDA MyPlate (U.S. Department of Agriculture)

Shopping Smart

Watch for hidden sugar

Sugar is added to many foods. Check the ingredient list to determine which types of sugar are included.

• Sugar is often listed in the ingredients using these terms:
  • “In juice” (some sugar)
  • high fructose corn syrup, fruit nectars, agave, molasses (avoid these if you can, or rinse before eating)
• Added sugar is commonly found in canned beans and canned fruits and vegetables
• Look for labels that say “in water” or “no sugar added”
• Check the food label to see how much daily recommended sugar is contained in a single serving.

Use coupons and shop for bargains

• Many stores have weekly specials.  Look for the flyer as you enter the store. The flyer will include information about specials as well as coupons.
• Specific brands often run deals and promotions. You can receive these in emails if you sign up online. Check your favorite brands' websites.

Get a store reward card

• Most stores advertise specials that you can only get with the reward card.
• Most stores offer these cards for free and they often come with their own special coupons.
• Store reward cards may also offer other discounts on items such as gas.

Shop by comparing Unit Price

• When comparing brands or sizes look at the unit price rather than the actual price for the item.
• The unit price tells you how much you will pay by unit. (ounces, pounds, etc.) Generally, you want to purchase the brand that has the lowest unit price.
• The unit price standardizes the cost of the product based on the size of the container.
• In the image, the first item is the better buy because it has a lower unit price ($0.05 versus $0.12), even though the cost of the second item appears to be less expensive $1.62 versus $0.72).
• Generally, the unit price will be lower when you buy a higher quantity of the product.

Buying in bulk

• Most of the time buying larger quantities of a product is less expensive than buying a smaller quantity. In other words, the larger quantity is cheaper (by the unit) than the smaller quantity.
• Buy items in bulk that can be frozen or are non-perishable. Examples of items that can be frozen include:
  • Most meats and fish
  • Many fruits
  • Some veggies
  • Bread products (loaf of bread, buns, rolls)
  • Cheese
• Avoid buying perishable items in bulk.

Store brand versus name brand

• The store brand is often less expensive while being the same quality as the name brand. Check the unit price information when comparing store brands to name brands.

Plan before you go

• Make a list to help you stick to your budget.
• Decide what meals you will make each day of the week and build your list around the necessary ingredients.
• Buy items you can use for multiple meals.
  • Buy bulk chicken to make more than one meal in the week. Remember, you can separate the large pack into smaller, individual portions and freeze them to avoid waste.
  • Buy lettuce to make multiple salads for lunch throughout the week.
• Do your grocery shopping after you eat a meal. People tend to buy more unnecessary products when they grocery shop on an empty stomach.

• Homeless Shelters
  Find a directory of local homeless shelters to get you through.
• Centre Safe
  Community resources and a 24-hour hotline for anyone experiencing relationship violence.
• Centre County Rental Assistance
  Learn about the Emergency Rental Assistance Program (ERAP) for those in need of help with rent and utilities. Penn State students can apply.
• Broadband Internet Assistance
  Students who receive Federal Pell Grants, benefit from SNAP, or meet other income-based criteria can apply for and receive financial assistance for broadband internet.

• Relationship Violence Housing Support
  Find resources and emergency support for students who are experiencing displacement due to relationship violence.
• Legal Support
  Connect with Student Legal Services to help navigate landlord-tenant issues, have a lease reviewed, or help understanding your rights.
• Campus Break Housing
  Find housing options for Penn State break periods for students living on-campus.