Even though you have a few weeks before you cook your Thanksgiving meal, you can begin planning what you will serve and even buy some of the supplies, according to University of Illinois Extension nutrition and wellness educator, Shirley Camp.

Start off by planning your guest list and menu. Knowing what you will be serving can help with your food budget because you can take advantage of any specials that are available over the next few weeks. You can also spread your spending over time and not end up with a huge grocery bill that breaks your budget!

Since turkey may be the main dish for your holiday gathering, there are some decisions you need to make about what type of bird to buy. Do you want a fresh or frozen turkey? If you buy frozen, do you have freezer space to store it?

If fresh turkey is your choice, Camp recommends purchasing it only one or two days ahead of time. For food safety, fresh turkeys should not be pre-stuffed.

How much turkey should you buy? If you are buying a whole bird, purchase one pound per person. For a boneless breast of turkey you will need 1/2 pound per person, and for a breast with bone you will need 3/4 pound of turkey per person. If you buy a pre-stuffed frozen turkey, buy 1 1/4 pounds per person, and keep it frozen until you are ready to cook it (in other words do NOT thaw it before cooking.)

For a turkey that is frozen, use a safe thawing method. Since you will be serving several people, you want to prevent foodborne illness from being an added "condiment" at your holiday meal, Camp says. Preventing foodborne illness is of particular importance for the young, the elderly, those with immune-compromised systems and pregnant women.

If you plan to thaw a turkey in the refrigerator, place the frozen bird in the original wrapping in the refrigerator at 40 degrees F or below. Allow about 24 hours per 4 to 5 pounds of turkey. So if you have a small bird of 4 to 12 pounds, it will take 1 to 3 days to thaw; a 16 to 20 pound bird will take 4 to 5 days to thaw. After thawing the bird can be kept refrigerated for 1 to 2 days.

If you forget to thaw the turkey in the refrigerator or do not have enough refrigerator space, you can submerge the turkey in cold water, changing the water every 30 minutes. Allow about 30 minutes per pound to defrost a turkey in cold water. A 4 to 12 pound turkey will take 2 to 6 hours using this method; a 16 to 20 pound will take 8 to 10 hours.

If you have a small turkey, you could thaw the turkey in your microwave oven. Check your microwave instruction book to see whether thawing a turkey in the microwave is recommended and how large a bird can be thawed in your microwave oven. Turkey thawed in the microwave should be cooked immediately after the thawing process.

If you need further information about holiday food safety and cooking, contact your local University of Illinois Extension office or go to the website www.fsis.usda.gov/fact_sheets.

Right now the pumpkins and winter squash are ripe and ready for eating. According to Shirley Camp, University of Illinois Extension nutrition and wellness educator, pumpkins and winter squash are a rich source of Vitamin A as well as fiber.

Other nutrients you get from pumpkin include potassium, folic acid, copper, iron and riboflavin. One cup of cooked, solidly packed pumpkin/squash has only about 80 calories.

While it is much easier to use canned pumpkin, you may have a bit of trouble finding canned pumpkin in your local stores, according to Camp. If pumpkin pie is a must for your Thanksgiving or other holiday meals, you might need to resort to buying the whole squash and making your own pumpkin puree.

There are several varieties of winter squash available including butternut, Hubbard, turban, buttercup, acorn, banana, mammoth, sweet dumpling and the pumpkin. Choose pumpkin or squash that has a bright colored skin, is firm and heavy for the size and has no damaged areas. Smaller pumpkins/squash may produce better products.

To use the pumpkin/squash, all you need to do is cut it in half and scoop out the seeds. Place it cut-side down in a baking dish, and bake in a moderate (350 degree F) oven until the pulp is soft. Let it cool slightly, and then scoop the flesh out of the shell. You can puree it in a blender or food processor to make a smoother product, and then it is ready for pies, pumpkin bread, cookies or other product made with pumpkin puree.

If you are looking for ways to preserve pumpkin, the prepared puree can be frozen. If canning pumpkin is your method of choice, you must can the pumpkin in chunks.

To can your own pumpkin, wash the pumpkin and remove the seeds. Cut into 1-inch slices, and peel. Then cut the flesh into 1-inch cubes. Add the cubes to a saucepot of boiling water, and boil for 2 minutes—do not mash or puree.

Pack the hot cubes into hot jars leaving 1-inch of headspace. Fill the jar to within 1-inch of the top with boiling hot cooking liquid. Remove air bubbles, wipe the jar rims, adjust the lids and process in a pressure canner at 10 pounds pressure—55 minutes for pints and 90 minutes for quarts.

When you are ready to use the pumpkin, drain off most of the liquid, mash or puree, and use as you would commercially canned pumpkin.

One of the first steps in lowering your high blood pressure, reducing your risk of heart disease or diabetes is to reduce the amount of sodium in your diet.

How much sodium do you need?

It is recommended that a person who has high blood pressure or who is at risk for other complications consume 2,000 milligrams of sodium or less each day.

Regular consumption of high sodium-foods often provides more than 2,000 milligrams per day, even if no salt is added.

Foods high in sodium. Convenience foods are the biggest problem contributing to the over consumption of salt whether this be a drive-through meal, canned soup, or a frozen entree.

A quarter pound cheeseburger from a fast food restaurant contains 750 milligrams – 1500 milligrams of sodium.

One cup of oven ready lasagna contains 360 milligrams of sodium.

One fourth or 2 slices of a frozen pizza contains 740 milligrams of sodium.

Controlling your sodium intake

By choosing to prepare the foods you eat you will gain more control over how much sodium you consume.

When preparing meals, use herbs to add flavor to your favorite dish instead of adding salt.

Learn to read food labels. Every food product available has a nutrition facts label; knowing how to read these labels will help you choose better foods.

Serving size is the amount of food the nutrition label is based on indicated by the product manufacturer.

Limit these- too much fat, sodium, and cholesterol may contribute to health problems.

Percent daily values remind you about your calorie needs.

Controlling your sodium intake is the first step in lowering your blood pressure and reducing your risk for other diseases.

Most of us use the conventional oven for cooking turkey, says Shirley Camp, University of Illinois Extension nutrition and wellness educator. Sometimes though, we need to find other ways to roast the centerpiece of our holiday meals. The USDA Food Safety and Inspection Service (FSIS) has hints for using some of these alternatives.

An electric roaster can be used to cook a turkey. The roaster oven should be preheated to at least 325 degrees F. You may roast a turkey that weighs from 8 to 25 pounds in the electric roaster oven and follow the same directions as for oven roasting. In an electric roaster, a rack is needed to separate the turkey from the juices. You may use a cooking bag in this appliance as long as the bag does not touch the bottom sides or lid of the roaster.

Brown paper bags from the grocery or other stores are NOT recommended for cooking. These bags are not sanitary nor were they intended for use with cooking food, Camp says. In fact, besides being unsanitary, the bags may catch on fire or emit toxic fumes when exposed to heat. Use only commercial oven cooking bags if you must cook in a bag, Camp says.

Grilling in a covered charcoal or gas grill may be another option for cooking a turkey that weighs from 8 to 16 pounds. When grilling a bird, it should NOT be stuffed. The air temperature in the grill must be maintained at 225 to 300 degrees F in order for the turkey to be safe.

That means that if you are using a charcoal grill, you will need to manage the briquettes and add about 15 briquettes every hour to maintain the temperature, according to Camp. The cooking time will vary according to the shape and size of the turkey, temperature of the coals and the outside temperature. Use a thermometer to check the internal temperature.

Gas grills may also be used. If your gas grill has only one burner, a pan of water should be placed under the cooking grate to create indirect heat. If you have two or three burners, place the turkey away from the flame. Always follow the grill manufacturer's directions when grilling turkey.

Fried turkey has also become very popular in recent years. A turkey for deep frying should weigh no more than 12 pounds and should NOT be stuffed. Turkey for frying must be completely thawed.

A vessel to fry turkey should be large enough so that the oil is at least 1 to 2 inches over the top of the submerged turkey without spilling over the top. Frying should be done outdoors. Heat the cooking oil to 350 degrees F; slowly lower the turkey into the hot oil. Monitor the temperature of the oil constantly during the cooking process. Allow 3 to 5 minutes per pound for the turkey to be done.

At the end of the process, completely drain the oil from the cavitym and check the internal temperature of the turkey with a thermometer. The internal temperature should reach at least 165 degrees F in the innermost part of the thigh and wing and the thickest part of the breast. If you find the turkey has not cooked completely, return it to the hot oil for additional cooking.

You can see that you have many alternatives for cooking your holiday turkey, Camp says. If you need further information on alternative cooking methods go to the FSIS website at: www.fsis.usda.gov/fact_sheets/Turkey_Alt_Routes.

Can nutrition education compete with food marketing to children, our culture's tendency to celebrate with food, a biological preference for sweet, salty, and energy-dense fare, and children's fear of the new and unfamiliar?

"The answer is no--sadly, these cultural and biological influences are pervasive and powerful. But there is a solution: changing the environment so that kids don't have to work so hard to make healthy choices," said Marlene Schwartz, deputy director of the Rudd Center for Food Policy and Obesity at Yale University in a presentation at the Illinois Summit on Early Childhood and Healthy Beginnings.

With 26 percent of preschoolers already overweight, Schwartz feels there's no time to waste in making these changes. She referred to several studies that showed that food choices are biologically driven and often occur at an unconscious level.

In one study, rats given unlimited access to both a "supermarket diet" high in sugar, fat, and salt, and a nutritious rat chow preferred the unhealthy diet and tripled their body weight. "They didn't choose the bad diet because they felt unloved or had seen too many commercials. These choices are to a large extent biologically driven," she said.

She also cited food studies by Cornell professor Brian Wansink that showed that people eat more when food is visible--he experimented with candy in a glass versus an opaque container--and when it is easily accessible, for example, on a worker's desk rather than farther away on a printer stand.

And children eat more when portion sizes are larger, according to a Penn State study. "These studies show that we often don't make food choices in thoughtful ways," she noted.

Schwartz said that we also tend to reward achievement and celebrate with food. A Minnesota study reported that 70 percent of teachers had used candy as a reward in the classroom. And rewards for doing homework are often coupons for treats at fast-food chains, she said.

Unfortunately, most nutrition education today is done by food companies, she added. "When shoppers arrive at the grocery store, the messages are confusing. Health claims are being made for unhealthy foods."

A 2008 study showed that 54 percent of cereals are marketed directly to kids, not parents, and these products are significantly higher in calories, sodium, carbohydrates, and sugar, and lower in fiber and protein, she said.

What to do? Create an environment in which "optimal defaults" are used, which occurs when the situation you want happens automatically. Only healthy choices are provided, and those choices should be reinforced by economics, legislation, and a change in the environment.

"It's like telling your child when it's cold, you can wear this coat or that coat, but not no coat," she said.

According to Schwartz, schools should sell only healthy foods and beverages, remove soda and junk food from the building, have nonfood celebrations, not use food as rewards, and limit portion sizes.

She cited a study in which children in a lunch line were served rather than offered fruit. When fruit was served rather than offered, 70 percent of the children ate it.

A study conducted in Connecticut preschools showed that 59 percent of the children ate less than ½ serving of fruit (36 percent ate none), and 79 percent ate less than ½ serving of vegetables (45 percent ate none). They also consumed less than 3 grams of fiber (25 grams per day is recommended). They were, however, consuming 124 percent of the daily recommended amount of saturated fat.

In these preschools, there were no policies addressing maximum serving size or how to manage second helpings (83 percent of the preschools allowed seconds of all foods and beverages), and only four teachers were trying to help the children self-regulate their food choices and attempting to limit portions.

Schwartz recommends serving fruit instead of juice (juice isn't as filling and kids don't register the calories they've consumed). Other recommendations include only allowing skim or 1 percent milk, only serving low-fat cheese, limiting sweet grains such as muffins and cereals, and using variety to promote fruits and vegetables.

"The trend toward obesity affects kids early, so we have to intervene early. And these steps will improve children's nutrition regardless of their weight status," she said.

University of Illinois Extension has taught more than 2,000 students the proper way to wash their hands to prevent the spread of disease. Beth Groves, FNP coordinator, demonstrated how students should wash their hand for 20 seconds using soap and warm wate

Because of the outbreak of H1N1 and other transferable diseases, the University of Illinois has increase the awareness of proper hand-washing techniques.

U of I Extension's Family Nutrition Program teaches Kindergartener and Head Start students basic hygiene methods and how germs spread. The goal of the program is to help children live healthy. The children who participate in this program gain knowledge and practice skills to keep them healthy throughout the year.

Since school has started in August, more than 2000 children in Macoupin County participated in this program. Some county schools have included all of the grade school students in the program. From teachers' observations, the students have a positive behavior change on how to stay healthier by covering his/her mouth during sneezing and coughing. Teachers also report an increase the students using soap to wash their hands properly.

Beth Groves, U of I employee, teaches that the hands are the most exposed part of a person's body. On each square centimeter of your hand, there are about 1,500 bacteria or germs. When unclean hands touch your eyes, nose, mouth or food, germs are transferred from the hands into the body.

Because students are staying healthier, the local school benefit from the Illinois Board of Education's state aid to the district. Healthier students are more likely to learn and develop skills that are needed for a good education.

When we have a loved one who cannot be at home for the holidays, we often want to send them some family food favorites to help them enjoy some of our traditions according to Shirley Camp, University of Illinois Extension nutrition and wellness educator. When we are mailing packages of food to family and friends, Camp reminds us that we do not want to add a little something "extra" to the packages in the form of foodborne illness.

Perishable foods are difficult to ship and should not be held at temperatures between 40 and 140 F—the temperature "Danger Zone"—for more than two hours. That means that if you plan to send perishables, you must package them carefully in order to make the products safe for your gift recipient.

If you must send perishable foods to a loved one, the Food Safety and Inspection Service has a detailed set of instructions for packaging the food that can be found at: www.fsis.usda.gov/fact_sheets/Mail_Order_Food_Safety.

In addition, if you order foods from a mail order company or are the recipient of a package of perishable food, remember that your food safety is your responsibility too. Ideally the package should come overnight.

Packages should be labeled "Keep Refrigerated," which will alert you that you need to open the package promptly, Camp says. When you open the package (from an individual or a mail order company) check the temperature. The food should be frozen or partially frozen with ice crystals visible and a temperature below 40 F. If you question the safety of food you receive, do not taste it!

If you are sending perishable food to someone alert them before you send it so they will expect the package. If the company has promised a delivery date, give that to the recipient also.

There are many family favorites that are prepared at holiday time that are not perishable, according to Camp. Most cookies and candies can be made and shipped without the fear of sending foodborne bacteria along with the product as long as the food is prepared in sanitary conditions.

Pies traditionally are served at most Thanksgiving feasts. To prevent food-borne illness, refrigerate pies such as pumpkin, custard and other cream pies containing eggs and milk.

You must safely bake these foods to at least 160 degrees, cool them quickly and refrigerate them. When they're ready to eat, remove them from the refrigerator, remove as many slices as you need, cover the remaining pie and return it to the refrigerator.

According to the American Egg Board, pecan pie, which contains eggs, also should be refrigerated and not left at room temperature for more than two hours.

Eggs and milk have high protein and moisture content. Bacteria can multiply rapidly when foods containing these perishable items are left at room temperature. Holiday cakes, cookies and breads with perishable fillings or frosting also should be refrigerated.

Commercial pumpkin pies have preservatives and other ingredients added to make them shelf-stable. They may be displayed and stored at room temperature. Once cut, they should be refrigerated. Check the label on commercially baked pies for storage requirements.

Leftover fruit pie, which typically is prepared without eggs, can be covered and stored on the counter for up to two days. For best quality, refrigerate. In a warm climate like ours, we recommend to always store fruit pies in the refrigerator.

To prevent food-borne illness, avoid perishable foods that are not kept either cold or hot, she warns.

On buffets or similar serving situations, cold foods can be safe if kept below 40 degrees in bowls of ice or replaced often from the refrigerator. Hot foods must be kept above 140 degrees in a chafing dish or slow cooker or on a warming tray.

Fruits and vegetables are easier to come by in the summer than in the fall and winter. But to stay healthy and ward off diseases, it's important to include fruits and vegetables in your diet year-round.

Here is the top 10 list of superstar fruits and vegetables of the fall and winter months:

1. Sweet potatoes are loaded with beta carotene, a powerful antioxidant that is good for the eyes. Sweet potatoes also contain vitamin C, potassium, fiber, iron and vitamin B-6. Sweet potatoes have more nutrients than regular white potatoes and can replace white potatoes in some recipes, Bess said. Try them mashed, baked or as a dessert.

2. Pumpkins are another great source of beta carotene. They also contain potassium. You can make canned or prepared fresh pumpkin into a variety of soups, baked goods and desserts.

3. Apples are a quick, easy snack and can be paired with peanut butter or cheese for protein. Apples contain antioxidants, which may help protect against certain cancers and reduce levels of LDL or bad cholesterol. Apples have vitamin C, vitamin K and fiber.

4. Broccoli can be eaten raw or cooked, hot or cold, by itself or with other foods. Broccoli may help prevent cancer and heart disease, and boost the immune system, Bess said. Nutrients in broccoli include vitamin C, vitamin A, vitamin B-6, iron, calcium, magnesium and vitamin E.

5. Kiwi can be eaten alone (after peeling) or added to many different dishes, including soups, salads and desserts. Kiwi contains antioxidants, vitamin C, fiber, potassium, magnesium and vitamin E.

6. Avocados contain healthy monounsaturated fat. But even healthy fat is a dense source of energy, so it's important to eat avocados in moderation. They also contain vitamin E, fiber, potassium, folate and vitamin C. Avocados can be used on sandwiches, salads, or made into guacamole.

7. Green beans are high in vitamin K, which protects red blood cells and helps reduce the severity of asthma, osteoarthritis and rheumatoid arthritis, she said. They also contain vitamin C, potassium, folate, iron and magnesium. Green beans can be served as a side dish, in salads, soups or casseroles.

8. Spinach is packed with vitamin A, vitamin K, iron, folate, magnesium, vitamin C, calcium, potassium, fiber and vitamin E. Frozen or fresh spinach can be added to just about any meal. Try using it on pizza, lasagna or instead of lettuce in a salad.

9. Pears are a good source of fiber, antioxidants and vitamin C. Research suggests that regularly eating pears and other fruits may guard against macular degeneration. Pears seldom cause allergies and are usually safe for infants and small children.

10. Winter squash contains fiber, potassium, iron and vitamin A. Vitamin A helps ensure healthy skin, hair, vision and bones. Serve winter squash mashed, using it in breads, desserts and soups or as a snack or side dish.

• Put together a vegetable casserole the day before your holiday meal. Store in the refrigerator and bake the day of your meal.
• Fresh fruits and vegetables can be cut the day before serving. Store in airtight containers in the refrigerator.
• Non-perishable goods, like cakes, cookies and breads, may be prepared a few days in advance.
• Thaw frozen meat, poultry and fish in the refrigerator. Allow approximately 24 hours for each 5 pounds of weight.
• If you prepare meat, poultry or fish the day before your holiday meal, divide cooked meat, poultry or fish into small portions, place in shallow containers and refrigerate loosely covered. After it has cooled, cover tightly. The day of your holiday meal, reheat thoroughly to 165ºF until hot and steaming. It is safest to reheat foods only once.

1. Always work with clean hands, counter tops and utensils when preparing and serving foods.
2. Do not serve any foods containing raw eggs.
3. Foods prepared ahead of time should be refrigerated until served.
4. If thawing meat, poultry and fish in the microwave, finish cooking thawed food right away. NEVER thaw on kitchen counter.
5. Cook foods until they are done - Do not partially cook foods and finish cooking later.
6. Use a food thermometer to know when your meat, poultry and egg dishes are thoroughly cooked.
7. Keep Cold Foods Cold - Place bowls of food on top of containers of ice when serving buffet style meals.
8. Use clean bowls and fresh food when replenishing serving bowls.
9. Cooked foods should not sit at room temperature more than 2 hours.
10. Store leftovers in shallow containers and use within 1 to 2 days or freeze for later use.