Dr. Isobel Contento is a Professor in Nutrition Education and Coordinator of the Nutrition Program in the Department of Health and Behavior Studies Nutrition at Teachers College Columbia University. In this article, she explains some tips she has for Harlem residents on how to eat healthier-especially if you're on a budget or don't have many healthy food options where you live.

Q: With so many barriers to healthy eating, like cost and access, what are some of your suggestions for people in Harlem to eat better and healthier?

A: There are limited choices in Harlem.  I would urge people to go to a larger grocery store that might be further away if they are able, even if it's only once a week or once every two weeks (Visit GetHealthyHarlem.org's Food Resource page for some options!).  The food is cheaper and there's a higher variety offered. It's worth it to get a wider selection and better quality fruits and vegetables there.  Generally, when there's a grocery store in the neighborhood, and people use it, their diets tend to be better. Another thing to do is to buy fruits and vegetables in season. They're a lot cheaper. For instance, I only eat strawberries when they are available at the Farmers' Market from farms in the New York region. The peak of strawberry season is about 3 weeks in June with some local varieties now being available at Farmers' Markets through the summer.

Q: What recommendations do you have for Harlem residents to eat healthier on a daily basis?

A: I think that it's helpful to be more aware of both the cost and nutrition of certain foods.  An example would be sodas and cookies, which are high markup items at grocery stores, restaurants, and delis because these places make a lot of money on them.  They are expensive and aren't healthy.  They can cost the same as a plain cheese sandwich on whole wheat bread or something similar at the deli. You could spend the same amount of money on the cheese sandwich as the cookie and soda, but the sandwich will stay with you longer and keep you full.  If you buy the cookie and soda, you're going to get hungry later and spend money on something else.

To learn more about the Nutrition Program in the Department of Health and Behavior Studies at Teacher College of Columbia University and nutrition programs offered in Harlem, contact Pamela Koch, EdD, RD, the Executive Director for the Center for Food & Environment at pkoch@tc.edu.

Harlem Word is a series of interview with community health experts written by HHPC and approved by our Health Advisory Board.