Program encourages low-income cooks to eat, serve nutritious meals

Education is the key to making wise food choices, no matter what your income level, said Julie Mather of Linn County Extension.

“You have to comparison-shop,” she said. “People with money think brand name is the only way to go. Once they find out that generic is not so bad, they like it.”

Eating healthy doesn't have to be expensive, Mather said, but choices need to be made.

“People see processed cheese for $1 and buy it because it's cheap,” she said. “I say, ‘Let's cut the Ding-Dongs out and pay a little more for real cheese.' ”

For recipes from the Expanded Food and Nutrition Education Program, go to The Gazette's food blog, Dish it Out.

That kind of education is the point of Iowa State University Extension's Expanded Food and Nutrition Education Program, which provides low-income families information on stretching their food dollars and living a healthier lifestyle. The program serves several levels of low-income clients, from those unemployed and on food stamps to those who work but struggle to make ends meet.

Using a seed grant from the Greater Cedar Rapids Community Foundation, the Extension program has teamed up with the Salvation Army to offer Cookin' with Candie & Co. classes Thursdays morning through Dec. 10 at the Salvation Army gym, 1000 C Ave. NW.

“Some people look for easy meals that can be put on the table with little fuss or time, and they sometimes cut corners,” Salvation Army kitchen manager Candie Edmonds said. “We take existing, everyday items and make homemade meals that are easy to make and easy on the budget.”

The goal is for participants to learn something and make changes at home, Mather said. Boxes of food with the ingredients used in each session's recipe are provided, so participants can try it at home.

During a recent diabetes session, for example, Mather and Tina Dice explained how simple substitutions or additions can make a meal more nutritious. Cake mixes can be made with canned pumpkin or applesauce instead of oil, and oatmeal can be added to pancake mix for more fiber, they said.

Making little changes can make a big difference, Mather said.

“We don't ask you to ever give up on anything, but do it in moderation,” Mather said. “It didn't take overnight for you to be unhealthy; it's not going to be overnight to be healthy again. Take baby steps.”

One thing she stresses is to not drink soda at meals, because the chemicals prevent you from absorbing iron in the food. Plus, “giving up pop with the meal will save money and is more nutritious,” she said.

Setting an example for children is the parents' responsibility, she added. “If they see Mom smoking, they are going to smoke,” she said. “If they see Mom eat vegetables, they will eat them.”

While fresh fruit and vegetables are the most nutritious, canned or frozen versions are better than none at all, Mather said.

Do whatever it takes to get children to eat better. “If they don't like milk, put a little chocolate in it,” she said. “If they don't like vegetables, put cheese on it.”

You can eventually wean out the add-ons.

Yolanda Frazier, 33, of Marion, attended sessions in the spring to get nutritional food ideas to take home to her kids, 4 and 11. “I think they'll eat better with the new recipes,” she said.

Physical activity is equally important to a healthy lifestyle, Mather said. Simple activities that can be done anywhere or anytime include stretching, walking in place, throwing punches in the air and kicking.

“Any activity you can do during the day is a benefit,” Mather said.

In addition to the cooking classes, the Extension program is provided in-home to clients who qualify, through other area agencies and in area schools with a high population of low-income students.