Myth: There is no difference between white and brown rice.

white rice

Answer: Busted!

Brown rice is simply white rice that has not had the brown-colored bran covering removed. Since brown rice still has the bran intact, it has more fiber than white rice. One cup of brown rice has 3½ grams of fiber while the same amount of white rice has less than 1 gram of fiber. Brown rice contains nutrients like magnesium, manganese and zinc. White rice has reduced levels of these nutrients, but is often fortified with iron and some B vitamins.

brown rice



Brown rice takes longer than white rice to cook so increase the amount of water slightly. Brown rice doesn't have the fluffy texture of white rice, but its nutty flavor and chewy texture makes brown rice a tasty way to get fiber into your diet. Remember, a high fiber diet may lower your risk of heart disease, helps bowel function so you don’t get constipated and helps give you a feeling of fullness with fewer calories.

Additional nutrition and health information can be found on the Missouri Families website.

Contributor: Maude Harris, Nutrition and Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, 573.545.3516

Myth: I can cook my turkducken at 190° F for 12 to 13 hours.

Answer: Busted!

A turkducken is a partially boned turkey layered with a boned duck then with a boned chicken, all of which is spread with layers of stuffing between each bird. The name is comprised of syllables from the words “turkey,” “duck,” and “chicken.” Usually the tip end of the turkey leg bones and the first two wing joints are left on the turkey so that after assembly the finished product resembles a whole turkey.

There has been an unsafe cooking method circulating around that consists of the bird being roasted at 190° F for 12 to 13 hours. A safer method of roasting would be to cook the birds in a pre-heated oven set no lower than 325° F. Use a meat thermometer inserted in the thickest part of the bundle and make sure the stuffing and birds reach 165° F or higher. Be sure to check the temperature in several locations to test for doneness. To determine if it is done, you have to rely on internal temperature taken with a meat thermometer rather than the amount of time cooked. After each use, wash the stem section of the thermometer thoroughly in hot, soapy water.

Additional nutrition and health information can be found on the Missouri Families website.

Contributor: Maude Harris, Nutrition and Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, 573.545.3516

Myth: I have to wash my store-bought eggs before I store them in the refrigerator.

Answer: Busted!

Most eggs sold commercially have been washed, sanitized and sprayed with an oil coating to help preserve quality and wholesomeness. If you wash the eggs at home, it might remove this protective coating. Also, the extra handling might increase the chance of accidentally cracking the shells. Any bacteria present could then be drawn into the eggs through the cracked shells. It is recommended that the eggs be stored in their original carton in the refrigerator to prevent cracking the shells.

Additional nutrition and health information can be found on the Missouri Families website.

Contributor: Maude Harris, Nutrition and Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, 573.545.3516

Myth: I can cook my turkey in the brown paper bag I brought my groceries home in.

Answer: Busted!

The brown paper bags from the grocery store were never intended for use as cooking utensils. The glue, ink, chemicals and other materials used in recycling the grocery bags are very unsanitary and some bags may even contain tiny metal shavings.

To make this method safe, replace the brown bag with an approved turkey-size oven-cooking bag that is available in your grocery store. Be sure to follow the manufacturer’s cooking directions when using the oven bag.

University of Illinois Extension offers several methods for cooking a turkey. Additional nutrition and health information can be found on the Missouri Families website.

Contributor: Maude Harris, Nutrition and Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, 573.545.3516

Myth: I am going to bake cakes in mason jars to give out as gifts.

Answer: Busted!

Many recipes circulate that recommend baking breads and cakes in canning jars. Consumers like to do this because the jar makes an attractive package for their favorite recipe. However, many do not think about the safety of this practice. These products are not shelf-stable and therefore cannot be stored at room temperature. If they are stored at room temperature, harmful bacteria could grow in them and make the product unsafe to eat.

In addition to the risk of botulism, there is also a significant risk for consumers to become injured from broken glass when baking cakes and breads in glass canning jars. Canning jars are intended for use in hot water baths or pressure canners and are not designed to withstand the thermal stresses that occur with dry oven heat.

An acceptable alternative is to make a dry mix in a jar. Place all of the dry ingredients in a jar. Attach complete directions to the jar that includes wet ingredients to add, such as eggs, oil or water along with the baking instructions. Be sure to emphasize that baking should be done in a cake pan or bread pan and not the mason jar.

Additional nutrition and health information can be found on the MissouriFamilies website.

Contributor: Maude Harris, Nutrition and Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, 573.545.3516

Myth: I store opened peanut butter in the refrigerator so it doesn't spoil.

Answer: Busted!

Peanut butter can be safely stored without refrigeration because it contains less than one percent moisture. It will not spoil like a perishable food, but because of its high oil content, it may develop rancidity during storage. Rancidity gives the product an old, oily, off flavor. If this occurs, the peanut butter should be replaced with a new supply.

Want more information about how to store foods at home? See the MU Extension publication Storing foods at home. Additional nutrition and health information can be found on the MissouriFamilies website.

Contributor: Maude Harris, Nutrition and Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, 573.545.3516

Myth: I test my blood sugar daily using a blood glucose meter, so I do not need the hemoglobin A1c test.

Answer: Busted!

It is best to get both tests. The results of each test will tell you and your health care provider whether your blood sugar is under control. Talk to your health care provider about how often you need each test.

The hemoglobin A1c test is a simple lab test that shows the average amount of sugar that has been in your blood over the last three months. Your health care provider does the test by taking a small sample of your blood and sending it to a lab.

The hemoglobin A1c goal for people with diabetes is less than seven percent. If your test result is less than seven percent, your treatment plan is probably working and it is likely that your blood sugar is under good control. On the other hand, if your test is greater than eight percent, it means you have a greater chance of getting eye disease, kidney disease or nerve damage. If your test result is this high, you may need to work with your health care provider to change your treatment plan.

Finger-stick tests are usually done before meals and/or at bedtime. A finger-stick test is a simple test you can do using a blood glucose meter to check changes in your own blood sugar. The finger-stick test tells you what your blood sugar is at the time you test. Self-testing helps you see how food, physical activity and diabetes medicine affect your blood sugar. Ideal goals for most people with diabetes when self-testing using a blood glucose meter are: 80-120 mg/dl before meals and 100-140 mg/dl at bedtime.

It is recommended that diabetics receive a hemoglobin A1c test at least two times a year. You may consider getting the test more often if your blood sugar stays too high or if your health care provider makes any changes in your treatment plan. Your blood sugar goals may be different from these ideal goals. Ask your health care provider what goals are best for you.

For more nutrition and health information, visit the MissouriFamilies website.

Contributor: Maude Harris, Nutrition and Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, 573.545.3516

Myth: I can use the glycemic index instead of carbohydrate counting to control my blood sugar.

Answer: Busted!

The glycemic index is a ranking of carbohydrate-containing foods and measures how fast a food is likely to raise your blood sugar. Foods are ranked according to their immediate effect on blood sugar levels. A glycemic index of 70 or more is considered high while a glycemic index of 55 or less is considered low. The higher a food raises blood sugar, the higher the glycemic index.

Studies have found that eating low glycemic foods will benefit people at risk for heart disease, diabetes and obesity. Many people will find it too time consuming to look up the glycemic index numbers on every food.

Choosing low glycemic index or low glycemic load foods is not the best way to select a health-promoting diet since neither reflects the whole nutrition picture. For example, they do not give any indication of the amount of saturated or trans fat, the quality of the protein or the levels of vital nutrients.

Rather than looking at the glycemic index of foods, available research shows that a more effective intervention for normalizing blood sugars in people with diabetes is to count the total amount of carbohydrates in each meal or snack.

Additional nutrition and health information can be found on the MissouriFamilies website.

Contributor: Maude Harris, Nutrition and Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, 573.545.3516

Myth: Foods that have "added fiber" have the same health benefits as foods that contain natural fiber.

Answer: Busted!

Many people believe that added fiber has the same health benefits as the fiber naturally found in foods. The fiber that is added to foods is called functional fiber. Functional fiber does not have the same properties as the fiber found in whole grains, fruits and vegetables.

Natural dietary fiber is divided into two categories: soluble and insoluble. The soluble dietary fibers become viscous in water and lowers cholesterol by escorting it out of the body. Lower cholesterol levels help reduce the risk of heart disease and stroke.

Insoluble fibers add stool bulk and promote regularity. Insoluble fiber is not digested in the stomach or small intestine. It gets transported to the large intestine where it has the main effects. Bacteria ferment the fiber causing an increase in the acidity of the large intestine. This increased acidity leads to many health benefits, including a decrease in inflammation, an increase in immune function and increased calcium and mineral uptake. Further, many illness-causing pathogens don't tolerate the acidic environment and die before causing disease. Fiber in the large intestine also helps to add bulk to stool, helping to decrease constipation.

Functional fiber is a non-digestible carbohydrate that has been shown to have some fiber benefits, yet studies are not clear. Similar to soluble fiber, functional fibers are often soluble in water but they are not always 'sticky' and therefore can't lower cholesterol levels the way that soluble fiber can. Functional fiber does seem to increase stool bulk and help decrease constipation.

The basic idea is that while it is okay to get some of your fiber from these added sources, it is not okay to get all of your fiber from added sources. The key is variety, so try to get your fiber from a variety of different sources.

Americans get far too little fiber—about half of what is recommended. We need about 14 grams of fiber per 1,000 calories.

For more nutrition and health information, visit the MissouriFamilies website.

Contributor: Maude Harris, Nutrition and Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, 573.545.3516

Myth: A snowstorm knocked down my power lines, so I can put the food from the refrigerator and freezer out in the snow to keep it at a safe temperature.

Answer: Busted!

The outside temperature could vary hour by hour, so the temperature outside will not protect refrigerated or frozen food. Frozen food can thaw if it is exposed to the sun’s rays even when the temperature is very cold outside. Refrigerated food may become too warm and food-borne bacteria could grow.

Something else to consider is the food could be exposed to unsanitary conditions or to animals. Animals may harbor bacteria or disease so never consume food that has come in contact with an animal. Rather than putting the food outside, consider taking advantage of the cold temperatures by making ice. Fill buckets, empty milk cartons or cans with water and leave them outside to freeze. Then put the homemade ice in your refrigerator, freezer or coolers.

Additional food safety information can be found on the MissouriFamilies website.

Contributor: Maude Harris, Nutrition and Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, 573.545.3516

Myth: I will have eight guests for Thanksgiving dinner, so I need to purchase two (10 to 12 pound) turkeys.

Answer: Busted!

You only need to estimate one pound of turkey for each person. That’s enough for ample portions and leftovers.

If additional guests are added to your list, do not worry: A larger turkey (over 16 pounds) can serve two people per pound, as they tend to have more meat per pound.

Check out other myths regarding preparing and serving meat. Additional nutrition and health information can be found on the MissouriFamilies website.

Contributor: Maude Harris, Nutrition/Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, (573) 545-3516

Myth: Almond milk and cow’s milk are the same thing.

Answer: Busted!

Almond milk is a beverage made from ground almonds and water. It can be used as a vegan substitute for dairy milk in many recipes, but it does have a different taste than dairy milk. It is also more expensive than cow’s milk.

A 1-cup serving of unsweetened almond milk supplies around 90 calories. It contains approximately 3 grams of fat, 1 gram of fiber, 1 gram of protein, and supplies 30 percent of your daily calcium intake. It is free of cholesterol and saturated fat and is rich in vitamins and minerals and omega fatty acids.

A 1-cup serving of whole cow’s milk contains 145 calories. Reduced-fat milk has fewer calories. It contains approximately 8 grams of fat, 8 grams of protein, and supplies 30 percent of your daily calcium intake. It does contain cholesterol and saturated fat, but it is also rich in vitamins and minerals.

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.

Additional nutrition information can be found on the MissouriFamilies website.

Contributor: Maude Harris, Nutrition and Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, (573) 545-3516

Myth: I should flush my expired prescription drugs and medications down the toilet.

Answer: Busted!

According to the Food and Drug Administration (FDA), consumers should take certain precautions before tossing expired medication. A few drugs can be flushed down the toilet. However, many drugs can be thrown in the household trash. And a growing number of community-based "take-back" programs offer safe disposal alternatives. These programs allow the public to bring unused drugs to a central location for proper disposal. Call your city or county government's household trash and recycling service to see if a take-back program is available in your community.

Guidelines for Drug Disposal
In February 2007, the FDA worked with the White House Office of National Drug Control Policy (ONDCP) to develop the first consumer guide for proper disposal of prescription drugs. A summary of the federal guidelines include:

• Follow any specific disposal instructions on the drug label or patient information that accompanies the medication. Do not flush prescription drugs down the toilet unless this information specifically instructs you to do so.
• If no instructions are given, throw the drugs in the household trash, but first:
• Take them out of their original containers and mix them with an undesirable substance, such as used coffee grounds or kitty litter. The medication will be less appealing to children and pets, and unrecognizable to people who may intentionally go through your trash.
• Put them in a sealable bag, empty can or other container to prevent the medication from leaking or breaking out of a garbage bag.

Some additional tips include:

• Before throwing out a medicine container, scratch out all identifying information on the prescription label to make it unreadable. This will help protect your identity and the privacy of your personal health information.
• Do not give medications to friends. Doctors prescribe drugs based on a person's specific symptoms and medical history. A drug that works for you could be dangerous for someone else.
• When in doubt about proper disposal, talk to your pharmacist.

Visit the FDA website for additional information about drug disposal.

Contributor: Maude Harris, Nutrition and Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, (573) 545-3516

Myth: I should remove chicken skin before I cook it to reduce the fat content.

Answer: Busted!

It makes little difference in the fat content if the skin is removed before or after cooking. The meat is more moist and tender when cooked with the skin. You can eliminate about half the fat by trimming away the skin before eating the meat.

The USDA Food Safety and Inspection Service offers more information on poultry preparation. Additional nutrition and health information can be found on the MissouriFamilies website.

Contributor: Maude Harris, Nutrition/Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, (573) 545-3516

Myth: Adding salsify to your recipes can make your product bitter in taste.

Answer: Busted!

Salsify is a white-fleshed vegetable root that could easily be mistaken for a yellowish gray carrot or parsnip. The salsify plant, which is 10 to 12 inches in length and has a diameter of about 2 1/2 inches, is cultivated primarily for its slender edible roots, although the young tender leaves, often called “chards,” are commonly used in salads.

The taste has been described as similar to that of an oyster, earning it the nickname “oyster plant.” It has a creamy, sweet taste and a soft texture. Care must be taken when cooking, as it can turn to mush very quickly if overcooked.

When selecting the salsify root, look for a firm, well-formed, medium-size root that is heavy for its size. Oversized roots are tough and woody and should be avoided. Salsify oxidizes very quickly when peeled and must be placed in cold lemon water to prevent darkening. If salsify is stored with the tops removed in a sealed plastic bag in a cold, moist storage area, it may keep up to 4 months.

Salsify can be baked, steamed, fried, served in soups, or cut into cubes and stewed. If roots are to be steamed, they should be scrubbed and peeled before cooking. The sliced root can be added to savory vegetable pies. In addition, young shoots and flower buds can be used as a substitute for asparagus or added raw to salads.

Additional nutrition and health information can be found at: http://missourifamilies.org/.

Contributor: Maude Harris, Nutrition/Health Education Specialist, harrismau@missouri.edu, (573) 545-3516

Myth: Chitterlings (chitlins) don’t require any special food preparation.

Answer: Busted!

Raw chitterlings may contain bacteria such as Salmonella or Yersinia. Unlike most bacteria, Yersinia survives cold temperatures and can grow inside the refrigerator. Therefore, wrap the bucket in plastic when thawing chitterlings in the refrigerator.

Remember, even chitterlings sold as "pre-cleaned" need more rinsing and cleaning at home before they are cooked. Put raw uncleaned chitterlings directly from the container into boiling water for five minutes to kill germs. Boiling makes cleaning easier and faster and reduces the fat content without changing the taste. During the boiling process, use soap and hot water to clean the sink and any places touched by raw chitterlings or their juice. Once the five minutes are complete, clean the chitterlings and follow with complete cooking.

While the chitterlings are cooking, clean everything in the kitchen that raw chitterlings may have touched. Use 1 tablespoon of bleach per gallon of water to kill germs.

Additional nutrition and health information can be found at: http://missourifamilies.org/.

Contributor: Maude Harris, Nutrition/Health Education Specialist, harrismau@missouri.edu, (573) 545-3516

Myth: I inadvertently purchased acorn squash instead of butternut squash for a soup recipe, and then was told that I can't substitute the squash.

Answer: Busted!

The flavor should be similar, but you do need to increase the amount of acorn squash. Butternut squash has a longer, thicker stem, which yields a good amount of squash, so it might take double the amount of acorn squash to yield the same amount.

Additional information can be found at http://missourifamilies.org/.

Contributor: Maude Harris, Nutrition/Health Education Specialist, harrismau@missouri.edu, (573) 545-3516

Myth: The honey I bought for a recipe six months ago has crystals on it, so now I have to throw it away.

Answer: Busted!

Actually, you can still use the honey. Simply place the jar of honey in a warm container of water and stir until crystals dissolve. Or, you can microwave 1 cup of honey in a microwave-safe container, stirring every 30 seconds, until crystals dissolve, but be careful not to boil or scorch the honey.

Additional information can be found at http://missourifamilies.org/.

Contributor: Maude Harris, Nutrition/Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, (573) 545-3516

Myth: If I’m a woman and I don’t want to “bulk up,” I should lift lighter weights to get toned muscles.

Answer: Busted!

Muscle tone is a quack term that is often used in exercise infomercials. It can’t be measured, so infomercials can promise increased muscle tone without risk. The appearance of strong muscles can only be accomplished through strength training (weight lifting) and a minimal layer of fat over the muscles. This is best accomplished through a healthy diet and increased physical activity. It is not possible for women to “bulk up” in the sense that men can. Men have high levels of the hormone testosterone, which enables them to build more muscle than women. Most women can begin strength training with a pair of two or three pound dumbbells and work up to higher weights over time.

Strength training does more than improve your looks. It will lead to stronger bones which reduces the risk of osteoporosis and fractures; improve blood cholesterol and blood sugar; improve posture; decrease back pain; improve arthritis pain; and even improve mood and self confidence.

If you’re interested in beginning an exercise routine, check your Physical Activity Readiness and look for a Stay Strong, Stay Healthy program in your area to learn the basics of strength training.

Contributor: Mary Wissmann, MS, RD, LD, Nutrition and Health Education Specialist, St. Louis County, University of Missouri Extension, WissmannM@missouri.edu

Myth: If I leave food sitting on the counter for too long, it will be safe if I reheat it to very hot temperatures.

Answer: Busted!

While some bacteria can be killed by temperatures above 140° F, other bacteria such as staphylococcus (Staph) release toxins (poisons) into the food. These toxins cannot be destroyed by high cooking temperatures and are capable of making you and your family very sick. Unfortunately, if food is left on the counter for longer than 2 hours, it is no longer safe to eat and needs to be thrown out.

As the holidays are almost upon us, remember this and other simple food safety rules to keep harmful bacteria off the holiday menu.

Visit the MissouriFamilies website for more information about food safety.

Contributor: Mary Wissmann, MS, RD, LD, Nutrition and Health Education Specialist, St. Louis County, University of Missouri Extension, WissmannM@missouri.edu

Myth: Children should finish all of the food on their plates before leaving the table.

Answer: Busted!

Children should never be forced to eat. It’s the parent’s responsibility to provide healthy and nutritious food for regularly scheduled meals and snacks, but the child should decide how much food he or she is going to eat. Forcing children to eat or asking them to “take two more bites” interferes with their ability to control how much to eat. When children don’t learn to regulate their food intake based on hunger or fullness, it can set them up for struggles with overweight and obesity later in life.

If you have a child who is a picky eater, don’t underestimate the role you play in modeling that behavior. If your child can see that you won’t eat broccoli, chances are he or she won’t either. Try sitting down to eat meals as a family. Children who regularly eat meals with their family eat more fruits and vegetables and less fried food, saturated fat, and drink less soda that children who do not.

Visit the MissouriFamilies website for more information about Making Mealtime Pleasant with Young Children. For easy fruit and vegetable dishes, try the Seasonal and Simple Cookbook.

Contributor: Mary Wissmann, MS, RD, LD, Nutrition and Health Education Specialist, St. Louis County, University of Missouri Extension, WissmannM@missouri.edu

Myth: If you get sick as a result of a foodborne illness, it was caused by the last food that you ate.

Answer: Busted!

It can take anywhere from a half hour to 6 weeks to become sick from unsafe foods, depending on the type of microorganism that made you sick. Therefore, it can often be very difficult to know the source of your illness. Causes and symptoms of specific types of foodborne illness can be found at FightBac.org.

If you always practice safe food handling techniques when preparing and eating food, you can significantly reduce your chances of getting a foodborne illness:

1. Keep your hands and surfaces clean. Most people know they should wash their hands with warm water and soap for 20 seconds, but it is just as important to wash your cutting boards, dishes, utensils, and counter tops with hot soapy water. Bacteria can easily spread throughout the kitchen if hands and cooking equipment are not cleaned properly.
2. Separate raw foods from ready-to-eat foods. This should start at the grocery store and continue through food preparation. Keep raw meat, poultry, seafood, and eggs away from ready-to-eat foods in your shopping cart, grocery bags, and refrigerator. After the food is cooked, make sure to always place cooked food on a clean plate.
3. Cook food to proper temperatures. The only way to know for sure if a food is safely cooked is to check the temperature with a food thermometer. See the Heat it Up chart for safe cooking temperatures.
4. Chill foods promptly. Refrigerating foods quickly will slow the growth of harmful bacteria. Two hours is the maximum amount of time that perishable foods can sit at room temperature before they become unsafe to eat.

Visit the MissouriFamilies website for more information about food safety.

Contributor: Mary Wissmann, MS, RD, LD, Nutrition and Health Education Specialist, St. Louis County, University of Missouri Extension, WissmannM@missouri.edu

Myth: I need to lower my blood cholesterol, so I should stop eating foods with dietary cholesterol like seafood and meat.

Answer: Busted!

Although cholesterol is found in seafood and meat, new research has shown that dietary cholesterol has little effect on increasing blood cholesterol. However, saturated fats and trans fats play a major role in raising blood cholesterol. Saturated fats are typically solid at room temperature, such as butter, coconut oil, fat in cheese and the fat you can see in meat. Trans fats are most often found in processed foods, packaged snack foods, some margarines and deep-fried foods. Thankfully, some food manufacturers have recently started decreasing the amount of trans fats used in processed foods.

To have the biggest impact on lowering your blood cholesterol, make changes in your diet and look for foods that have “0 grams of saturated fat” and “0 grams of trans fat” on the nutrition facts panel. Although some meats are a source of saturated fat, there are plenty of lean sources such as chicken without the skin, turkey without the skin, and any cut of meat with the word “loin” in it (for example, tenderloin, short loin, sirloin, top loin, etc.).

If you’re over the age of 20, make sure to have your cholesterol numbers checked at least every five years, and more often if you have a family history.

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

Contributor: Mary Wissmann, MS, RD, LD, Nutrition and Health Education Specialist, St. Louis County, University of Missouri Extension, WissmannM@missouri.edu

Myth: Eating too much sugar will cause diabetes.

Answer: Busted!

Diabetes is caused by genetic and lifestyle factors. Type 1 diabetes is usually diagnosed in children and young adults and it is caused when the immune system begins attacking the body’s own cells in the pancreas that normally produce insulin. Type 2 diabetes is the most common form of diabetes. It is the result of either the body not producing enough insulin or body cells ignoring the insulin. The body needs insulin in order to take the sugar (glucose) from the blood and bring it into cells that will use it for energy. Without enough insulin, or the body ignoring the insulin, sugar builds up in the blood.

It is not eating sugar in itself that leads to diabetes. There are many factors involved. Eating more calories than your body needs of any type of food can lead to weight gain. Being overweight and doing little daily physical activity are both risk factors for developing type 2 diabetes. Having a close family member with diabetes will also put you at a higher risk for developing diabetes. However, making small lifestyle changes such as improving your diet and increasing your daily physical activity will greatly reduce your chances of developing the condition.

For more information about diabetes and what you can do prevent it, see Important information about type 2 diabetes.

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

Contributor: Mary Wissmann, MS, RD, LD, Nutrition and Health Education Specialist, St. Louis County, University of Missouri Extension, WissmannM@missouri.edu

Myth: If you soak a chicken bone in soda for several days, it will start to dissolve.

Answer: Confirmed!

Soda contains acids such as phosphoric acid and citric acid. If a bone is left to soak for an extended period of time, the acid will begin to weaken its structure. If you allow the bone to soak for a week or more, you’ll find that the bone becomes bendable, and once the bone is allowed to dry completely, it will become dry and brittle.

Although the acid in soda won’t directly damage the bones in your body, it can directly damage your teeth. When tooth enamel is exposed to the acid, it weakens the tooth and makes it prone to decay and breakage. Soda can have a negative effect on bone when you replace milk or other high calcium drinks with sugary soft drinks. Your bones won’t get the calcium they need to be strong. Drinking too much soda can also contribute to weight gain because it’s loaded with sugar and it’s easy to drink a lot in a short period of time. Stick to water or low-fat milk and your teeth, bones and waistline will thank you.

Visit the Missouri Families website for more information about nutrition and health.

Contributor: Mary Wissmann, MS, RD, LD, Nutrition and Health Education Specialist, St. Louis County, University of Missouri Extension, WissmannM@missouri.edu

Myth: I need to do my work-out for at least 30 minutes every day. I cannot split it up into smaller time slots.

Answer: Busted

It is recommended that adults get at least 30 minutes of moderate to intense physical activity on most days of the week for health benefits. Research has shown that the activity does not need to be done all at one time. You can split your workout into smaller time slots and still have the same health benefits. For example, you can do 2 15-minute workout sessions or even 3 10-minute sessions. While on lunch break, walk with a coworker around the building for 10 to 15 minutes. This is a great way to hold a short meeting or have some social time!

Regular physical activity has many benefits such as building self-confidence, increasing fitness levels, improving strength and flexibility, managing weight, controlling blood pressure, and building strong bones and muscles. Exercise is also a great stress reliever. Increasing the time or intensity of the workout has additional health benefits.

Visit the MyPyramid website for more information on types of physical activity and how it will benefit you. Visit the MissouriFamilies website for more information on health and fitness.

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: 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

Myth: All canned salmon has calcium.

Answer: Busted!

Canned salmon comes 2 ways at the grocery store – canned and in foil packages. Canned salmon with bones is a source of calcium in the diet – ¾ cup has the same amount of calcium as a cup of milk. (Adults need 3 cups of milk or the equivalent and children 2-8 years old need 3 cups.) But look closely at packages of salmon in foil packages – they are labeled as boneless. The calcium is in the bones. If you read the Nutrition Facts label you will see that there is 0% calcium in this kind of salmon.

For more information, see the MissouriFamilies article on calcium.

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

Myth: Greek yogurt is healthier than other yogurts.

Answer: Busted!

I have seen more Greek yogurts popping up on food shelves recently. They are more expensive than other yogurts. But are they healthier? Greek yogurt has almost twice as much protein as regular yogurt. Is this better for you? Most of us get enough protein so this is not a “plus.” All yogurts are a great way to get the calcium you need although regular yogurt has more calcium. Greek yogurts are lower in sugar, carbohydrates and sodium. (The yogurt is strained to remove the whey which has lactose, a kind of sugar.) The thickness and creamier texture of Greek yogurt may be just what you need to become a yogurt lover.

Whatever your yogurt choice – there are so many ways to use yogurt:

• Replace some or all of the mayo in pasta, tuna or other salads with yogurt
• Use yogurt in dips instead of sour cream
• Top a baked potato with yogurt instead of sour cream
• Use with fresh fruit to make your own smoothie

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: When I see nutrition information in the news I should change what I eat.

Answer: Busted!

Nutrition and health information changes over time. Some of what I learned as a graduate student no longer applies. Other advice hasn’t changed much. I don’t suggest that we all try to become nutritionists and know all of the current and available nutrition research. That’s impossible. Instead, choose sources of nutrition information that give you a balanced, credible perspective. The University of Missouri Extension is one such source. I also find Medpage Today has good information about studies in the news. Why do I say this? Their reviews of studies discuss the quality of the data. Or they point out that the study results may not apply to you especially if the study was done with only one gender or in another country.

I’ve found another website that you might find interesting if you want to monitor health in the news - HealthNewsReview. It provides independent expert reviews of news stories or as its tagline states: holding health and medical journalism accountable.

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

Myth: Coconut water can help me lose weight.

Answer: Busted!

No, there is no proof that coconut water can help you lose weight. Although low in calories – 46 calories for a cup – there is nothing special about coconut water that helps with weight loss. As in the previous blog, if you choose to drink coconut water, read the label! Make sure there is no added sugar or fruit purée. These ingredients would make coconut water higher in calories. (Coconut water has about a teaspoon and a half of natural sugar.) By the way, coconut water doesn’t cleanse your kidneys or help your mental clarity either as some websites claim.

Want more information about weight gain? See Conquer Weight Gain with Small Changes. 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: Coconut water is a healthy drink.

Answer: Well, it depends on your definition of “healthy”

Coconut water (not to be confused with high-fat coconut milk) has been on the grocery shelves and the Internet and in magazines for about 3 years. Let’s dig a little deeper. Just what is coconut water? It comes from inside young green coconuts and it has a lot of potassium along with some calcium, magnesium, sodium, and sugar. Coconut water also has a small amount of fiber. What you need to watch out for is that some coconut water has added sugar or fruit purée – this adds calories and unnecessary sugar. A cup of coconut water with no “extras” added to it has 46 calories. Coconut water has a lot of sodium (salt) – 252 mg. in 8 ounces – that’s more than twice the sodium in milk and way more than what is in orange juice. Lastly, coconut water is pretty pricey.

Looking for information on nutrition and health topics? Visit the Missouri Families website.

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

Myth: Spices don’t really contribute to good health.

Answer: Busted!

The other day this headline caught my eye, “U.S. is a spicier nation since 1970’s” and I say, Amen! Maybe not for the reasons you think. You may have read that spices such as cinnamon and turmeric contain antioxidants like polyphenols which may have anticancer and antiflammatory effects. In other words – they may help tamp down the inflammation associated with chronic diseases like diabetes and cancer. Studies are still not definitive.

So why do I applaud the headline? Herbs and spices are a welcome substitution for too much salt in our food. When stir frying batches of vegetables that I freeze for future use, I use curry, coriander, turmeric, cinnamon, cloves and other spices. I don’t miss the salt. In fact, when I do find myself eating processed, fast/restaurant or canned food, I don’t enjoy the salty food.

What spices do you use? Let’s celebrate our spicier nation! To learn more, refer to the MU Extension publication Herbs and spices.

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

Myth: Food packages are shrinking and some of these foods cost more.

Answer: Confirmed

Call it what you want, downsized products abound! I first noticed it when my yogurt container went from 8 ounces (1 cup) to 6 ounces. Interestingly, the price of the yogurt didn’t decrease. This trend has been popularly reported in Time Magazine and Consumer Reports.

If you haven’t used unit price shelf labels at your grocery store, start using these labels. They help you compare the cost per unit (ounce, pound) to get the best deal. Check out the article Squeezed by rising food prices? for other cost saving ideas. Do you have some downsized product stories to share?

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

Myth: You only need to be physically active if you are trying to lose weight or tone your muscles.

Answer: Busted!


Physical activity has many health benefits beyond our outer appearance. Physical activity helps strengthen bones, improve heart-health, enhances our ability to perform normal daily activities, and helps control and prevent many chronic conditions. Those who perform physical activity regularly are less likely to develop heart disease, diabetes, hypertension, and high blood pressure. Regular physical activity also helps prevent certain types of cancer and lessens our risk for osteoporosis. Self-esteem and self-confidence are enhanced in those who are physically active. Physical activity also helps with stress management. People of all shapes and sizes can enjoy physical activity for the many health and mental benefits.

For more information, read the following articles on some of the benefits of physical activity.

Contributor: Denise Schmitz M.A., R.D., Nutrition and Health Education Specialist, University of Missouri Extention, schmitzda@missouri.edu

Myth: You should plan to eat out for every meal when traveling.

Answer: Busted!

While it is tempting to indulge while on vacation, a little bit of planning can ensure quick and healthy meals. Before you travel, make a trip to the grocery store with a list of foods and drinks and stock up for your trip. You don’t have to keep foods such as nuts, bagels, pretzels, crackers, baked chips, or dried fruit cold. Keep a cooler with bottled water, lean sandwich meats, and raw fruits and vegetables for healthy meal ideas. Some supermarkets have pre-made deli sandwiches and salad bars available. Ask around to find out these options.

It’s ok to treat your family to the occasional restaurant meal, but planning healthy meals ahead of time can save money, keep your family healthy, and keep foods safe while traveling this summer.


Guest Contributor: Melissa Bess, M.S. Nutrition and Health Education Specialist, University of Missouri Extension, bessmm@missouri.edu

All cows have equal risk for E.coli

Myth: If your hamburger meat comes from Black Anges cattle you won’t get E.coli, so it’s okay if it’s a little raw.

Answer: Busted!

All types of cattle are at risk for E.coli. It is found on the surface of the meat and gets into it during the meat processing, when it is turned into ground beef. To prevent illness from e-coli: always make sure you cook your ground beef to at least 160 degrees F- use a meat thermometer to be sure; keep food preparation areas clean and free from cross-contamination; and, wash your hands with hot, soapy water, and wash them often!

For more food safety information visit the Missouri Families Food Safety page.

Contributor: Denise Schmitz M.A., R.D., Nutrition and Health Education Specialist, University of Missouri Extention, schmitzda@missouri.edu

Not All Foods Can Be Home Canned

Myth: I should be able to safely can any of the canned foods I buy at the grocery store.

Answer: Busted!

Just because you buy something in a jar that was canned, does NOT mean that it is safe for you to try that at home. Commercial canning equipment often hits higher temperatures, operate in sterile environment, include lab testing of representative homogenized batch samples for pathogens, and other safeguards that do not exist in a home kitchen or with home equipment.

Two reliable sources for additional information can be found at Missouri Families or the National Center for Home Food Preservation.

Contributor: Maude Harris, EdD, Nutrition and Health Education Specialist, University of Missouri Extention, harrismau@missouri.edu

Myth: The “sell by” date on the egg carton in my refrigerator is the same date as on the calendar so now I have to throw them away.

Answer: Busted!

“Sell by” is simply a voluntary date many food manufacturers use to let grocers known when to pull a product. It has to do with taste, however, not quality. Most products are good for at least a week after the “sell by” date. However, their nutritional value decreases, and that – not safety – is the real issue!

Additional information is available Missouri Families.

Contributor: Maude Harris, EdD, Nutrition and Health Education Specialist, University of Missouri Extention, harrismau@missouri.edu

Storing the Catch Of the Day

Myth: When I go fishing, I stay for most of the day, so I store the fish in a cooler filled with the lake water to keep it safe until I get home.

Answer: Busted!

For fin fish: scale, gut and clean the fish as soon as they are caught. Wrap the cleaned fish in a water-tight plastic and store on ice. Keep 3-4 inches of ice on the bottom of the cooler, then just alternate layers of fish and ice. Cook the fish in 1-2 days, or freeze. Make sure the raw fish stays separate from cooked foods.

Two reliable sources for additional information can be found at Missouri Families or the National Center for Home Food Preservation.

Contributor: Maude Harris, EdD, Nutrition and Health Education Specialist, University of Missouri Extention, harrismau@missouri.edu