Myth: Children today are not getting enough physical activity.

Answer: Correct!

Did you know that 9 out of 10 parents think their children are physically fit, but in reality only 1 in 3 are? With the hours of TV and playing video games increasing, something had to be cut out of the 24-hour day. Instead of physical activity getting the short end of the stick, have your children cut down on TV and video games. Children who are physically active experience fewer chronic health problems than sedentary children.

Parents, teachers and coaches serve as great role models for children, so it is important to participate in positive behaviors. Eating right and incorporating physical activity in your daily life is a good way to send positive messages.

Physical activity not only has great health benefits but it also has other positive outcomes such as building self-confidence and providing stress relief. Try family activities that will get everyone moving off the couch. Host a neighborhood 4-square game, go for a bike ride, make a day trip out to the zoo or park, even having a water balloon competition on a hot autumn day are all great ideas. Get out and play!

For more information on physical activity, visit the Missouri Families website.

Guest Contributor: Eva Hightaian, Nutrition Intern at the University of Missouri
Co-Author: Donna Mehrle, MPH, RD, LD, mehrled@missouri.edu, University of Missouri Extension

Myth: You can eat more foods if they are low-fat or fat-free.

Answer: Busted

When people see low-fat or fat-free, they usually eat more. However, just because a food label says low-fat or fat-free it does not mean you get an all-you-can-eat pass. In reality, when fat is taken out of foods, sugar and carbohydrates are added to keep the food tasting good. This may get rid of the fat, but not the calories. Next time you are at the store, compare two types of the same food. You shouldn’t be surprised if you find that the low-fat and the regular food item are almost the same number of calories!

And remember, weight depends on total calories taken in. Don’t be fooled by the low-fat or fat-free label!

Want to check out more information on this or other health topics? Visit the Missouri Families website.

Guest Contributor: Eva Hightaian, Nutrition Intern at the University of Missouri
Co-Author: Donna Mehrle, MPH, RD, LD, mehrled@missouri.edu, University of Missouri Extension

Myth: 2% milk has more vitamins and minerals than non-fat milk.

Answer: Busted

One 8 oz glass of milk provides 30% of the Daily Value for calcium and 25% of the Daily Value for vitamin D. The Daily Value is the amount of a nutrient in one serving of a food compared to recommendations for a 2,000 calorie diet. While you may not eat 2,000 calories each day, you can use the Daily Value to get an idea if a food is high or low in a nutrient. Milk is high in calcium because it provides 30% of the Daily Value for calcium. To be considered a food high in a specific nutrient, the food must provide a Daily Value of 20% of that nutrient.

Whether it is whole, 2%, 1% or nonfat milk, it all has the same amount of nutrients available. The only difference between all of the different types of milk is the fat content and, as a result of that, the total calories. Whole milk provides the most fat at 3.25%, while non-fat is zero. That means that non-fat milk has about 70 calories fewer than whole!

Milk and milk products provide calcium and vitamin D which are important for normal growth. Children and adults should consume enough dairy products to build and maintain healthy teeth and bones.

The Dietary Guidelines for Americans recommends 2 cups or equivalent per day of low-fat or fat-free milk for children ages 2-8 years. For children over 9 years and adults, the recommendation is 3 cups or equivalent per day.

Visit the Missouri Families website for tips on increasing your calcium intake. To learn more about milk, see the milk food gallery on the MyPyramid website.

Guest Contributor: Eva Hightaian, Nutrition Intern at the University of Missouri
Co-Author: Donna Mehrle, MPH, RD, LD, mehrled@missouri.edu, University of Missouri Extension

Myth: Eating seasonal foods is harder after summer.

Answer: Busted

While summer offers great seasonal foods, so does the fall! In Missouri, there is a wide variety of delicious foods in every season. (We are quite fortunate to have such a big selection compared to other states.) Come early September, we will still see some produce from the summer, and autumn produce will start sprouting up. We will still see blueberries, blackberries, raspberries, grapes, peaches, green beans, summer squash, tomatoes, lima beans and sweet potatoes. But be on the lookout for broccoli, cauliflower, lettuce and other greens coming from the garden.

Here is a list of foods you can find in September in Missouri:
Apples, Beets, Bell Peppers, Blackberries, Blueberries, Broccoli, Cantaloupe, Carrots, Cauliflower, Cucumbers, Eggplant, Garlic, Grapes, Green Peas, Greens, Horseradish, Hot Peppers, Lettuce, Lima Beans, Nectarines, Okra, Onions, Peaches, Pears, Plums, Popcorn, Potatoes, Pumpkins, Radishes, Raspberries, Rhubarb, Scallions, Snap Beans, Southern Peas, Summer Squash, Sweet Corn, Sweet Potatoes, Tomatoes, Turnips, Watermelon, Winter Squash

Not quite sure how to cook seasonal produce? Visit Missouri Families for some great recipe ideas, and check out this new MU Extension publication: Seasonal and Simple: A Guide for Enjoying Fresh Fruits and Vegetables.

Guest Contributor: Eva Hightaian, Nutrition Intern at the University of Missouri
Co-Author: Donna Mehrle, MPH, RD, LD, mehrled@missouri.edu, University of Missouri Extension

Myth: Bagged lunches are boring.

Answer: Busted

Just because it is a lunch from home doesn’t mean it can’t have some flare added. If your child complains about their lunch every day except on Lunchables day then some sprucing up can be done. First have your children help you pack their lunch. If children are involved in the decision making then they are more likely to eat it. Another idea is to have easy and fun foods available to choose from. Yogurt in a tube, string cheese, baby carrots and ranch dressing, exotic fruits like star-fruit and blood oranges are all fun to eat and nutritious.

Other ideas to pack a healthy sack lunch include:

• Use your old cookie cutters to cut sandwiches into fun shapes
• Make our own Lunchables meal. Cut deli meat and cheese to fit crackers and have your child assemble at school.

For more information on back-to-school nutrition, visit Missouri Families or MyPyramid.

Guest Contributor: Eva Hightaian, Nutrition Intern at the University of Missouri
Co-Author: Donna Mehrle, MPH, RD, LD, mehrled@missouri.edu, University of Missouri Extension

Myth: It is ok if my child does not eat breakfast. There is just no time in the morning.

Answer: Busted

We have all heard breakfast is the most important meal of the day, yet some kids still do not eat it. Breakfast not only supplies the body with energy but also nutrients to kick start the day. Studies have shown that children who eat breakfast perform better in school, score higher on tests, have higher attendance and are less likely to be overweight. No time for breakfast? No problem, try preparing it the night before or keep quick and easy on-the-go foods available.

Yogurt, fresh fruit, a bagel and peanut butter, string cheese and toast are all great on-the-go breakfast ideas. Foods such as instant oatmeal, cereal and milk and waffles are quick and easy to make. And if you want to prepare breakfast the evening before, try making a breakfast sandwich with a fried egg, turkey bacon and a slice of cheese on a whole-wheat bagel. Just pop it in the microwave in the morning and eat it in the car or bus.

Want to try something new? Recipes that you can prepare on the weekend and keep in the fridge all week are also quick and easy breakfast ideas. Baked Blueberry and Peach Oatmeal is easy to prepare, healthy for you and delicious!

For more information on back-to-school nutrition, visit Missouri Families or MyPyramid.

Guest Contributor: Eva Hightaian, Nutrition Intern at the University of Missouri
Co-Author: Donna Mehrle, MPH, RD, LD, mehrled@missouri.edu, University of Missouri Extension

Myth: Any after-school snack is fine for my child as long as it fills them up until dinner.

Answer: Busted

Snacks are an important part of a growing child’s diet. Snacks help supply nutrients that can be missed in other meals. Try choosing healthy after-school snacks that are packed with nutrients and will help keep your child full. Chopped fresh fruits and veggies are great to have on hand and are quick and easy to prepare. Some other ideas are vegetables with dip, apples and peanut butter, animal crackers, yogurt, cheese and crackers or popcorn.

For more information on back-to-school nutrition, visit Missouri Families or MyPyramid.

Guest Contributor: Eva Hightaian, Nutrition Intern at the University of Missouri
Co-Author: Donna Mehrle, MPH, RD, LD, mehrled@missouri.edu, University of Missouri Extension

Myth: Calorie information at restaurants is hard to find.

Answer: True…but not for long!

The passage of the health care legislation law brings with it requirements for chain restaurants (more than 20 locations) to list calorie information for menu items and food that is displayed. Additional nutrition information will be available upon request. Vending machines also fall under these requirements. Originally, March 2011 was the deadline for the regulations to go into effect. The Food and Drug Administration has just sent out current information about the guidelines and they have also asked for feedback on the implementation deadline.

You can submit comments electronically. You may also find it interesting to read the comments that have been submitted, which you can do at the website below. Here are the steps you need to follow.

1. Go to Regulations.gov.
2. Enter one of the key words below (each key word starts with FDA) and then click on the “Search” button.
   
   • for the July 7 docket notice: FDA-2010-N-0298 (Comments due Sept. 7th)
   • for the August 24 Draft Guidance on Menu labeling: FDA-2010-D-0370 (Comments due Oct. 12th)
   • for the August 24 Guidance on Vending Machines: FDA-2010-D-0354
3. Click the “View by Docket Folder” button. You can then open each comment listed. If you want to view the regulations, go to the right-hand side under the “Actions” column and click on “Open Docket Folder.”
4. Click on the item in the first “Title” column. If you want to submit a comment, click on “Submit Comment” at the top of the page.

Complicated? Yes! But if you are interested in seeing what others think about these rules and you want to submit your own comments, this is your chance!

Visit the MissouriFamilies website for more information about nutrition and health.

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

Myth: Yuck! Hot dogs are made with earthworms?

Answer: Busted!

Hot dogs may be at your Labor Day picnic or barbecue party. It’s time to dispel this rumor. This is an urban legend that has been around for several decades. Sodium erythrobate, is a food additive found in hot dogs and cured meats. It is made from sugar and it preserves the color of food. It is not earthworms or made from earthworms. The Food and Drug Administration (FDA) has strict rules about the safe amount of additives added to food. For more information about ingredients and other additives in food, see Food Ingredients and Colors on the FDA website.

Visit the MissouriFamilies website for more information about nutrition and health.

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