By CINDY LADAGE
Illinois Correspondent
 
SPRINGFIELD, Ill. — During National Ag Week and with the advent of spring, many families are considering how to live healthier lives at an affordable cost – and the University of Illinois extension has a few answers.

One way may be turning to gardens or purchasing fresh products from farmers’ markets. Jenna Hogan, a registered dietician and visiting extension educator at the Springfield Center, has a few tips.
“The most important dietary decisions that a family can make is to simply eat home-cooked meals together as a family. Research shows that families benefit from eating at least five family meals at home each week. Kids do better in school, teens are less likely to use alcohol or drugs and family communication improves when families eat together. Plus, meals are often more healthful and less expensive when cooked at home,” Hogan said.

She added that healthy meals may be created even when time is limited, with a little planning. “Pick a day to plan the week’s menus,” she said.

Using the “keep it simple” recommendation, she said. “Don’t try a complicated recipe on a night you know you will be busy. Plan for meals with shorter preparation and cooking times, pre-wash and cut fruits and vegetables the night before or use a slow cooker on days that you know you will be on a limited time schedule.”

If a family is cash-strapped, some of the best ways to eat a healthy diet on the cheap are to plant a vegetable and herb garden.

“This,” Hogan said, “will give you plenty of fresh produce for a small amount of money. Even a small vegetable garden has the potential to save money.” If you’re not sure how to start a garden, visit the UoI website “Watch Your Garden Grow” at http://urbanext.illinois.edu/veggies

Once the garden produce ripens, looking back at how prior generations preserved freshness is another way to save all year long.

“Canning and home food preservation practices may have been more common in earlier years, but lately consumers are looking for practical and economical ways to use foods produced from the garden,” Hogan said. “Anyone can safely preserve foods as long as they have accurate, research-based knowledge.”

If putting in a garden is out, farmers’ markets offer healthy alternatives. “Farmers’ markets can offer a variety of fresh produce, meats, herbs, eggs, nuts and much more. The best part is they are locally grown, which often means the products are fresher and, therefore, tastier than many products that you may find in supermarkets,” she said.

“It’s best to buy your fruits and vegetables when they are in season, in order to get the lowest price. Only buy as much as you and your family can use before spoilage occurs.”

Fresh fruits and vegetables are important to a healthy diet, but which is better – cooked or raw? “Both offer vital nutrients that our bodies need,” Hogan said. “When cooking fruits and vegetables, there is a possibility that nutrients may be lost. Vitamin C, for example, is sensitive to heat and can leach out during cooking.
“However, cooking can also increase the availability of other nutrients, such as lycopene, found in tomatoes. Try to eat a variety of cooked and raw vegetables. Just be sure to wash all produce, whether cooked or not, before eating to wash away possible bacteria found on the surface.

“All foods can fit into a healthy diet plan,” she added. “However, products containing trans fats should be kept at a minimum. These fats can elevate total cholesterol levels and lower good cholesterol (HDL), posing a risk for heart disease.

“Small amounts are naturally found in beef and dairy foods, but most are man-made and are produced from a process called hydrogenation, which helps extend the product’s shelf life. Many processed foods, such as cookies and crackers, and some fast food products, could have trans fats.”

Hogan added, “Cut coupons and do comparison shopping. Some store brands may be less expensive than name brands.”
For those who wish to learn more about how to preserve fresh food, check out the Master Food Preserver Program held in Springfield this June. To find out more, call 217-782-4617.

(In the interest of disclosure, it should be noted that Jenna Hogan is Cindy Ladage’s niece. –Ed.)