News Release Distributed 09/15/10

BOSSIER CITY, La. – Planning your weekly food menu not only saves money, it also gives you control over such ingredients as salt, sugar and fat.

Planning ahead helps in preparing quick and easy dishes at the last minute, LSU AgCenter agent Cathryn Robinson said at the Living Well Expo Sept. 14 at the Bossier Civic Center.

Exhibits, talks and demonstrations centered on food, family and finance for the 150 people who attended.

“Make your menus for at least three days,” Robinson said, adding that shoppers need to survey their cabinets, make a list and cook more than they need for one day. “You can freeze rice,” she said.

Canned goods come in many varieties, including flavored tomatoes and healthy soups. Robinson encouraged attendees to wash all cans before putting them away.

Freezer helpers for quick dishes include vegetables and French fries. Robinson said purchasing prepared produce costs more but is an item to take advantage of if you don’t have much time. These include salad mixes, cut celery and sliced apples.

An added benefit to eating at home is family pride that “you took the time to fix it for them,” Robinson said.

LSU AgCenter agent Connie Aclin discussed healthy snacks for children. Sometimes parents have to work with their children, “coax them and coddle them to eat,” she said.

She suggested making the dish attractive. “All children love cute, little animal plates.”

Aclin gave recipes for salad sticks made on skewers with layered lettuce, radishes, cucumbers and carrots placed on a cupcake liner, pretzel paddles of peanut butter on a pretzel rod with the end rolled in cereal, fruit “sundae” cones and grilled cheese sandwiches shaped with a holiday cookie cutter.

Popcorn is a great snack for children, but she advised checking the label for low sodium and fat.

“Make sure juice boxes say 100 percent juice,” Aclin added. “Nothing is better than whole fruit, though.”

Stress is a factor in eating habits, said Gwen Fontenot, LSU AgCenter agent in Natchitoches Parish. She recommended choosing foods that include protein as well as carbohydrates, eating breakfast, drinking plenty of water, and knowing yourself and your eating habits. She also suggested avoiding sweets, sugary foods and too much caffeine and resisting the temptation to eat in front of the TV or while reading.

In “Growing Green Instead of Spending Green,” LSU AgCenter agent Grace Peterson said vegetables can be grown in containers. “Just be sure there is a hole in the bottom for water to get out.”

One of the nicest things about container gardening is that you can move the container to a sunnier place or bring it in overnight if weather gets too cold, she said. Keep a garden journal to keep track of the varieties you planted so you know what you liked.

Other topics on the program included getting your child ready for kindergarten, Internet safety, new credit card rules, positive parenting and Who Gets Grandma’s Pie Plate?, a program for transferring untitled property.