Myth: It’s too time-consuming (and hot!) to make dinner at home during the summer.

Answer: Busted!

Summertime and the cooking is easy … or is it? During the hot summer months, it can be tempting to forgo cooking at home and take the seemingly easy option: eating out. If visions of sweating over a hot stove while preparing complicated meals are what you think of when summer rolls around, think again. Research shows that food eaten away from the home is higher in calories, sodium and lower in some nutrients including calcium and fiber. These nutritional differences can contribute to poor diets and increase your risk of heart disease, obesity and diabetes. When you prepare food at home, you control what goes into your meal and how much – what portion size – you will eat. Get out your stopwatch and consider these quick, easy and cool summertime dinner options:

• A whole-wheat pita bread pocket or whole-wheat tortilla filled with veggies, diced tuna, salmon or chicken and low-fat dressing or balsamic vinegar.
• A super salad made with greens, nuts and fruit with salad dressing on the side to dip your salad greens into.
• Pasta primavera – whole-wheat pasta and seasonings like basil, garlic and olive oil. Add lots of fresh or frozen veggies to make this a colorful, filling and healthy dish. Or try this summer squash pasta salad at http://missourifamilies.org/nutrition/recipes/SquashPastaSalad.htm.
• Make an open-faced sandwich with whole-wheat bread and pile lots of veggies on it.
• Make a quick stir-fry dish!
• Fire up the grill and make chicken and veggie kebabs with tomatoes and onions. Put the grilled chicken and veggies on top of a bed of whole wheat couscous, which is a quick-cooking pasta.

See, that wasn't so bad, was it?

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: There aren’t free online games to teach my child about healthy eating.

Answer: BUSTED!

Summer is meant for fun and being outside. But when you need a game for that ride in the car or a rainy day, choose games that continue to build your child’s nutrition knowledge and skills when school is out.

MyPlate Kids’ Place is now available online at http://www.choosemyplate.gov/kids/ and it has plenty to offer! There is a games page where your child can find online games that teach them about making healthy food choices. "Smash Your Food," one of the games on this page, is also a free mobile app for the iPad, iPhone and iPod.

Another online game is "Pick Chow" at http://www.zisboombah.com/pickchow. You choose foods to add to your plate and you see the protein, carbs, fat, fiber, sugar, saturated fat and sodium amounts change as foods are added. Your meal also gets a rating.

Two free mobile apps that can also help your child track what foods they eat are "Max’s Plate" and "Count Your Peas."

Being physically active is also an important part of good health. A free mobile app “Eat-And-Move-O-Matic” shows how to balance the calories from food choices with calories burned in physical activity.

And, parents, you may enjoy playing some of these games too. Play them with your kids so you have a chance to talk about making healthy food choices and being active.

So, this summer let the games begin!

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: There isn’t a place to find materials for kids to promote healthy eating.

Answer: BUSTED!

MyPlate Kids’ Place has arrived at www.choosemyplate.gov/kids/. Kids will find games, videos, songs, activity sheets, recipes and tips to help them eat healthier and move more.

• On the games page, your child will find a variety of online games that teach about making healthy food choices. Smash Your Food, one of the games on this page, is also a free mobile app for the iPad, iPhone and iPod.


• The videos (some made by children) promote healthy eating and being physically active, like the Fruit and Veggie Hokey Pokey.


• Under the ‘Move More’ section, your child can find out how to train like an astronaut. You and your child can also find out what it takes to achieve the Presidential Active Lifestyle Award.


• You and your child can find recipes created and tested by kid chefs (recipes are listed under ‘Topics’ on left side of page).


• Parents can find new ways to help kids make healthier food and physical activity choices with a series of short tip sheets. Topics like ‘Be a Healthy Role Model for Children’ and ‘Be an Active Family’ are just two of the tip sheets available. Links to other websites that promote healthy eating are also here too.

So start exploring MyPlate Kids’ Place!

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: Smoothies are always a healthy choice.

Answer: BUSTED! Well, sort of...

Smoothies can help you get fruits in your diet if you don’t enjoy eating fresh, frozen or canned fruit. Smoothies can be a good source of calcium, protein and fiber (if it has milk or yogurt) and Vitamins A and C (from the fruits or veggies). But they can also be a source of unwanted extra calories and sugar. Keep these tips in mind for the healthiest smoothie choice:

• If calories are your concern, choose a smoothie made with low-fat milk or yogurt.


• When comparing store-bought or prepared smoothies from fast food restaurants or other venues, seek out nutrition information online or in the store. Compare calories and sugar. Remember, 1 teaspoon of sugar is about 4 grams of sugar. If your smoothie has 30 grams of sugar, you are getting more than 7 teaspoons of sugar!


• Consider cost and calories when buying store-bought smoothies. The calories can really add up, especially if you choose a larger size. Choose the smallest size smoothie to keep calories in check.


• Making smoothies at home? Choose fruits that are in season to keep it low cost. If you have fruit that is overripe, smoothies are a good way to use it up.


• Smoothies are a great way to add veggies to your diet. Add a handful or more of spinach along with other ingredients. It won’t affect the taste but will add a nutritious ‘kick’ to your smoothie. Try this Mango Kiwi Smoothie – it contains fruit, yogurt and spinach.


• Pump up the flavor of your smoothie by adding cinnamon, nutmeg, vanilla extract or cocoa powder instead of adding extra sugar or sweetener.

For more recipes, do a search for "smoothie" on MissouriFamilies.org.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: It’s impossible to eat healthy at a BBQ.

Answer: BUSTED!

As you start planning your Memorial Day barbecue menu, you can make some small changes for good health for you and your friends and family. In addition to the tips below, remember to keep portions small. Drink water to keep you cool and refreshed. And include some physical activity as part of your barbecue plans.

• Is corn on the cob the only vegetable you tend to grill? Consider these other veggies, which also taste great grilled: sweet onions (really any kind of onion will do), whole mushrooms or portobello mushrooms, eggplant, bell peppers and zucchini. Cut these veggies into pieces that are the same size. Brush them with a little olive oil or canola oil or spray them with vegetable cooking spray and season them with herbs and spices that you enjoy before putting them on the grill.


• Use healthier versions of recipe ingredients. Does your recipe call for cheese? Buy lower fat cheeses. Are you using soy sauce in your BBQ sauce? Pick up the low sodium version. Looking for buns? Get the whole wheat option.


• Choose low fat and low calorie condiments with high flavor. Instead of ketchup or mayo, use mustard or salsa for a big flavor boost with less calories, sugar and fat.

Try this recipe for Vegetarian Barbecue Quesadillas – something different and unexpected yet delicious!

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933