ITHACA, N.Y. -- Eating healthfully to prevent obesity doesn't have to cost a bundle, say experts at Cornell University, the land-grant institution of New York state. With a little know-how, which Cornell Cooperative Extension (CCE) offers free or at low cost across the state, New Yorkers can plan and prepare nutritious but thrifty meals and snacks and stretch their food dollars. 

"With an epidemic of obesity in New York and nationwide, we are growing increasingly concerned about the health risks of consumers who do not eat as healthfully as they should," says Carol Devine, associate professor of nutrition at Cornell University. "Our extension programs help consumers better understand the connection between a healthy diet and overall well-being. By eating more healthfully, which doesn't have to be costly, people can reduce their risk of such chronic diseases as heart disease, some types of cancer, diabetes, stroke and osteoporosis."

These are some of the CCE programs that focus on promoting health and preventing obesity: 

• The New York State Expanded Food and Nutrition Education Program (EFNEP) uses trained paraprofessionals to teach families with limited resources how to make the most of their grocery purchases. Topics cover planning meals and shopping, nutrition, food labels, food safety and feeding young children. The focus is on choosing more fruits and vegetables, decreasing portion sizes and increasing physical activity as strategies to help prevent obesity. 

"The vision of New York State EFNEP is to enable families and youth with limited resources to improve their diet, health and well-being," says Jamie Dollahite, associate professor of nutritional sciences at Cornell and director of EFNEP. 

The Eat Smart New York Program also helps families and individuals make healthy food and nutrition choices. In workshops conducted at homes, community centers, work sites or other convenient locations, trained nutrition program assistants help consumers plan low-cost yet nutritious meals and snacks, read food labels, use leftovers creatively, store and prepare food safe and grow a vegetable garden. Some counties also offer workshops in how to plan and prepare healthy, low-cost one-dish meals in 15-30 minutes; in nutrition and in healthy living skills for youth. 

Sisters in Health is a program that brings women together to cook, eat and talk and promotes the consumption of more fruits and vegetables by emphasizing practical ways to prepare them in quick and tasty ways.

• The Farmers' Market Nutrition Program seeks to promote access to local farmers' markets and the consumption of fresh fruits and vegetables. 
• The Family and Community Food Decision-Making Program encompasses a variety of programs that link nutrition, health and agriculture in communities. These efforts include working with farmers and consumers at local farmers' markets and launching school-garden projects in elementary schools to help teach the connection between food production and consumption. Extension educators also work to improve low-income consumers' access to fresh, locally grown produce and promote youth farm stands and the use of vacant land for gardens to grow and market fresh vegetables and herbs. They also provide urban youth with economic opportunities through food systems job skills training. In addition, they promote healthy food choices and provide long-term, food-planning strategies for government, business and nonprofit groups. 
• Tipping the Balance to Prevent Weight gain, a pilot project in collaboration with CCE of Delaware County, involves community members in addressing community environmental changes to promote healthy eating and active living.