May 12, 2006
Gardening for Health and Well Being
by Eat Right Montana
The art of gardening and growing your own food is one that enriches the lives of those who take part in it. By growing your own food, you can reap the benefits of fresh, flavorful and nutritious food, enhanced physical activity, and exposure to an activity that has been shown to reduce stress and have therapeutic mental health benefits.
Cheryl Moore-Gough, Extension Horticulture Specialist at Montana State University-Bozeman, advocates gardening as part of a healthy lifestyle for the entire family.
“In having a garden, you are imparting a healthier lifestyle to your children: fresh air, time spent outside, sunshine, exercise, and fresh nutritious food plucked at its peak of freshness,” Moore-Gough said. “Children who are included in gardening are getting a good first impression of healthy food and are gaining a real understanding of where their food comes from.”
Current research from the U.S. Department of Agriculture shows that 75 percent of children are not eating the recommended amounts of fruits and vegetables for good health. Children living in families with limited resources are even more vulnerable to poor nutritional intake. Gardening is a means for families to stretch their food dollar while increasing access to an abundance of fresh, tasty produce.
But starting a garden can be a daunting task for many.
“The most important thing I tell a novice gardener is to find someone in your neighborhood who has been gardening and ask them what works and what doesn’t,” Moore-Gough said. “There are many microclimates even within a small region, so gaining from the knowledge of an experienced gardener in your region is very valuable.
“In addition to this, I tell folks to keep a journal. Observe what is happening in the garden, have your soil tested so you have information about the nutrient content and pH of your soil, consider your water source, don’t plant too much and be sure your garden location gets a minimum of 8-10 hours of sun each day.”
Of course, there will be ups and downs for the new gardener, Moore-Gough acknowledged. But experience will help to iron out these problems, and she assured people that gardening in northern climates, with limited growing seasons, is very doable.
“In the end, the benefits far outweigh the frustrations,” she said. “There is nothing quite as satisfying as seeing the light in your child’s eye when they eat a snap pea they have just picked off of the vine and realize how sweet and delicious it is—and they helped grow it!”
For more information on gardening in northern climates, visit the Montana State University – Extension Service Garden Guide website at: http://gardenguide.montana.edu/
Gardening is a great way to support healthy eating by providing:
- A bounty of readily available fresh fruits and vegetables.
- The freshest food possible. (Is there anything fresher than just-picked fruit or vegetables from the garden?)
- Opportunity and incentive to try unfamiliar fruits or vegetables.
- A great learning opportunity for preparing foods from scratch. A bumper crop of zucchini brings out the most creative of recipes and leads to improved culinary skills for children and adults alike.
The benefits of growing your own food
- Provides a source of fresh, delicious, and nutritious food.
- Allows the food dollar to stretch.
- Provides a means for getting more physical activity.
- Brings the whole family together with a common purpose.
- Reduces stress and brings a sense of accomplishment.
- Gives a connection to, and appreciation of, food.
Gardening tips for the beginner
- Find a mentor in your area. A person with gardening experience in your specific microclimate is a valuable resource.
- Start small! One of the most common mistakes is to try to plant a large garden as you are learning about gardening. Try a smaller space (no larger than 4 by 12 feet) your first year.
- Select a garden spot that gets at least 8-10 hours of sunlight per day.
- Prepare your soil for success. Test your soil (via soil test kits available at most hardware or gardening stores) for nutrients and pH. You may need to add fertilizer, such as composted manure, or peat moss to the soil.
- Choose crops that grow well in your geographical region. You may want to check with your Extension Specialist (horticulture) for the best crops for your region. Some basic crops that tend to do well even in northern growing conditions are green beans, onions, broccoli, cauliflower, carrots and snap peas.
- Be patient. Keep in mind that this is your first year at exercising your green thumb. You will learn a lot and undoubtedly have some bounty to enjoy.
For more tips for gardening success in northern climates, visit the Montana State University Extension Garden Guide Website: http://gardenguide.montana.edu/
Children benefit in many ways from gardening
Given the opportunity, children are naturals in the garden. They are curious, love to dig in the dirt, and learn by doing. Some of the basic skills gardening brings to children include:
- Nutrition. Through gardening, children try fresh, delicious fruits and vegetables while learning about the sources of these foods.
- Responsibility. Gardening involves caring for and tending plants. The consequences of not doing so are visible.
- Self confidence. Harvesting vegetables grown through their own efforts gives kids a great sense of achievement and enjoyment, especially when they get to eat the fruits of their labor!
- Connection to the source of their food. Gardening provides a wonderful opportunity to teach kids about being good stewards of the land and appreciating the food they eat.
- Physical activity. Gardening is active, fun, and productive.
Tips for gardening with kids
- Get dirty! Dirt and gardening go hand-in-hand.
- Show, don’t tell. Always choose a demonstration or pictures above a lecture. For example, have the children help till the soil, plant the seeds, and water the growing crops.
- Plant some items that will grow fast (radishes). Instant, or close to instant, gratification is a great way to hook them.
- Based upon the age of the child, consider his or her attention span. For little ones, create many short tasks to keep them involved.
Links to resources for gardening with children
- The National Gardening Association has established a program called Kids Gardening. Many resources and ideas for working on gardening projects with children may be found at http://www.kidsgardening.com/.
- Gardening with Children: Ohio Master Gardener Resource Guide: http://www.hcs.ohio-state.edu/mg/gardeningwithkids.html
- Growing in the Garden K-3 Resources from Iowa State University Extension: http://www.extension.iastate.edu/GrowingintheGarden/kids.html
(Eat Right Montana is a coalition promoting healthy eating and active lifestyles. Sponsors are the American Heart Association, Blue Cross Blue Shield of Montana, Montana Beef Council, Montana Chapter of the American Academy of Pediatrics, Montana Department of Public Health and Human Services, Montana Dietetic Association, MSU Extension Service, Montana Office of Public Instruction, Montana Team Nutrition Program, North Dakota WIC Program, and Western Dairy Council. For more information, visit www.montanadieteticassociation.org.)
