LI Cares Employees Teach Healthy Eating On A Budget

LONG ISLAND, NY — Two women at Long Island Cares have made it their mission to teach people that eating healthy, nutritional meals on a budget is possible.

Samantha Somers and Laura Simmons work in Long Island Cares’s Network Relations department and have been dubbed “behind-the-scenes champions” of the food bank. Their department works with the 337 food pantries, shelters, soup kitchens, religious ministries and others that Long Island Cares provides food to. But Somers and Simmons have their own niche.

Somers, the nutrition resource manager; oversees Simmons, who is the nonprofit’s Just Say Yes to Fruits and Vegetables nutrition educator.

The two collaborate on nutrition education workshops and recipe demonstrations using low-cost foods that can be found at agencies served by Long Island Cares. They hope to spread awareness of food insecurity and the need for good nutrition.

Somers said having a balanced eating pattern can help ensure that people get the variety of nutrients, vitamins and minerals to support their health and wellbeing. She urges people to eat fruits and vegetables every day — frozen and canned work, too, in addition to fresh. She also recommends lean protein, including beans and lentils, as well as whole grains in place of refined grains.

“I always encourage anyone that is trying to eat healthier to focus on balance and find what works for them,” Somers told Patch. “Food helps nourish our bodies, but it also brings people together, and that should be celebrated, too.”

When preparing cooking demonstrations, Somers said she likes to focus on shelf-stable pantry staples like rice, pasta, canned tuna, chicken, beans, canned fruits and vegetables.

“These are the most common items found at food pantries,” Somers said. “People are often unsure of how to prepare these foods into tasty and nutritious meals, and that’s where I come in. I also like to incorporate fresh seasonal produce, especially produce that not everyone is familiar with on how to prepare. We never want a family to receive food they don’t know how to cook, which is why nutrition education in food banking is so important.”

Simmons often teaches cooking techniques that do not involve an oven or stove because the majority of the population she works with do not have access to these appliances, she said.

Simmons works to develop nutrition education and obesity prevention activities for low-income Long Islanders; SNAP — food stamps — recipients; and SNAP-eligible people. A key component of her role as Just Say Yes to Fruits and Vegetables nutrition educator is to encourage the incorporation of more fruits and vegetables into people’s daily diets. Only one in 10 Americans consumes the daily recommended value of fruits and vegetables, Simmons said.

“By doing so, we can help lower the risk of obesity by increasing more whole healthy foods into our diet as opposite to processed foods which are often high in fat, sodium, sugar, and preservatives,” Simmons said.

Simmons recommended people to incorporate more physical activity into daily routines, as it could help prevent obesity in addition to helping with disease prevention, improved mood, increased energy and better sleep. She also said people should watch their food portions and use moderation, as well as limit unhealthy fats, sodium and sugars that can lead to obesity and chronic illness.

For those needed to stretch a food budget while still eating healthy foods, Simmons suggested:

• Use coupons and rewards programs offered by stores.
• Take advantage of local food pantries.
• Buy produce in-season, as it is less expensive and more fresh.
• Buy generic brands which are often shelved above and below eye level on supermarket aisles.
• Don’t shop when hungry — have a light snack before.
• Make a shopping list and stick to it — be specific.
• Buy canned fruits (in 100% fruit juice), canned vegetables (with low or no sodium added) and be sure to rinse, drain and strain anything in a can to remove preservatives and sodium. Canned fruits and vegetables are cheaper and have a longer shelf life. Canned produce is just as nutritious as fresh produce because of the fact they are flash frozen at their peak of ripeness.
• Buy frozen fruits and vegetables (again, just as nutritious as fresh produce due to the fact they are flash frozen at their peak of ripeness). They are also more affordable and can be stored after use and reused at a later date. Try to steer clear of frozen vegetables in cream sauces or have in moderation.
• Shop the perimeter of the supermarket — this is where people will find the five food groups — inside aisles are often processed foods.

People who are omnivores get the majority of their food from plants and animals, Simmons said. She advises her audiences to incorporate all of the five food groups: fruits, vegetables, grains, protein, and dairy.

Somers said she believes nutrition guides are “headed in the right direction” with MyPlate, the U.S. Department of Agriculture’s “official symbol of the five food groups.” MyPlate has replaced the Food Guide Pyramid, which was created before the internet. MyPlate takes the knowledge of the Food Pyramid and provides a personalized approach to healthy eating, according to the U.S. Department of Agriculture.

“It would be beneficial to show how foods from all cultures can fit into MyPlate as it’s not one-size-fits-all,” Somers said. “I would also love to see a place on MyPlate for water, healthy fats, and promoting physical activity.”

MyPlate encourages people to make half of their plates fruits and vegetables; half their grains whole grains; vary their protein sources; and move to low-fat or fat-free dairy milk or yogurt.

Simmons recommends lean proteins such as chicken, turkey and fish, as well as other non-animal proteins like nuts, seeds, beans, eggs and tofu.

“Try to limit red meat to a couple of times a week to reduce your risk of high cholesterol, high blood pressure and heart disease,” she said.

Simmons also suggests varied colors of produce, as each color does something different and beneficial for one’s body; and limiting processed or junk food to moderation.

One agency that Long Island Cares works with is ECLI-Vibes, a shelter and pantry that stands beside survivors of domestic violence, sexual assault, child abuse, and human trafficking, offering not just safety but a path forward, said Gina Ocello, assistant office manager of ECLI-Vibes.

“Every day, we witness the unimaginable strength of those who have endured profound harm, and we are relentless in ensuring they are met with dignity, compassion, and unwavering support,” Ocello said. “Whether it’s through emergency shelter, legal advocacy, counseling, or our community food pantry, we walk with survivors on their journey to healing, because no one should have to face their darkest moments alone. With your support, we can break cycles of violence, restore hope, and help survivors reclaim their futures.”

ECLI-Vibes is at 1707 Veterans Memorial Highway, Suite 2, Islandia.

Simmons introduced the Healthy Pantry Initiative to ECLI-Vibes and other agencies. The initiative helps promote healthy food in pantries and encourages customers to take the healthy foods home and incorporate them into family meals.

Ocello said it is a “pleasure” to work with Simmons.

“She has a wonderful talent for creating healthy and delicious meals using the items available in our pantry,” Ocello said. “One of the things that makes Laura so special is her dedication — she reaches out to us to find out what ingredients we have on hand and then crafts a meal based on those items. She not only prepares these nutritious dishes but also brings them to the pantry to share with our clients. Her meals are always a hit, providing both nourishment and comfort.”

The Healthy Pantry Initiative has been “such a wonderful addition” to the ECLI-Vibes pantry, Ocello said.

“Laura has helped us set up our displays so that healthy choices stand out, making it easier for our clients to see and enjoy them,” Ocello said. “Thanks to this program, we now receive fresh fruits and vegetables straight from local farms, ensuring our community has access to nutritious food. We also get delicious, healthy recipes to share with our clients, and the colorful posters in English and Spanish make it fun and easy to learn about making healthier choices. We’re so grateful for this amazing resource!”

Ocello said her clients love having access to fresh, whole foods, which Long Island Cares and the Healthy Pantry Initiative make possible. The easy recipes make it simpler for families to enjoy healthy meals, she added.

“Together, we’re making a real difference in our community!” Ocello said.

Patch has partnered with Feeding America since 2020 to help raise awareness in our local communities of hunger, a persistent national problem exacerbated by the COVID-19 pandemic. Feeding America, which supports 200 food banks and 60,000 local meals programs across the country, estimates that nearly 34 million people, including 9 million children — about 1 in 6 Americans — are living with food insecurity. This is a Patch social good project; Feeding America receives 100 percent of donations. Find out how you can donate in your community or find a food pantry near you.