Myth: The menus at all fast food restaurants are unhealthy and do not offer nutritious options.

Answer: BUSTED!

While many fast food restaurants do have products loaded with sodium, fat and sugar, many are making a real effort to provide healthier choices to their customers.

Side items are one place a customer is starting to see interesting options. At Wendy’s, for example, mandarin oranges are available as a side instead of French fries. At Sonic, the carhop can help you ditch the fries and bring you a banana instead. And pay close attention to the sandwich menu at McDonald’s - a grilled chicken wrap is 250 calories with 10 grams of fat versus a Big Mac with cheese that has 540 calories and 29 grams of fat.

Some establishments are placing the calorie information directly on the sign board to help you know what you will be consuming before you order. Many restaurants will provide free pamphlets with the nutritional breakdown of each menu item. If you can't find the nutrition information, ask for it and be an informed consumer!

There are things that you can do to help yourself make better choices:

• You do not have to be a kid to order a kid’s meal. These portions are often much more reasonable and realistic.
• Substitute fruit or baked potato for French fries. If you do not see it on the menu, ask.
• Order a salad, but instead of covering it in dressing, first dip your fork in the dressing and then put your fork in your salad. You will be amazed how much less dressing you use.

• Ask for whole wheat bread/bun; many places are now offering these.
• Hold the mayo! These calories and fat grams can really add up.
• Ask for a cup for water instead of soda. You will drink less calories and it is free of charge!
• Before ordering, ask the cashier for the nutritional facts or look them up at home on the Internet before you leave. Take your time and/or make your decisions before you arrive at the restaurant so it's less likely that you will be enticed by attractive advertisements.
• Order fries without salt. This will help decrease your sodium intake.
• Try a grilled chicken sandwich instead of a fried one.
• Always order with lettuce, tomato and onion. You have to get your veggies somehow!

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

Contributors: Mallory Bratton, KU Med Dietetic Intern & Denise Schmitz, M.A., R.D., Nutrition & Health Education Specialist, University of Missouri Extension, 816-482-5854, schmitzda@missouri.edu

Myth: There's no way to eat healthy when traveling by airplane.

Answer: BUSTED!

Rejoice! A survey of 15 major airports indicates that healthier food choices abound. Here are some options to look for when flying:

►Vegetarian options – such as stir-fry dishes that have lots of vegetables. Vegetarian dishes are usually low in fat and high in fiber.

►Fruit and vegetable choices that fill you up – such as snack boxes that include hummus and pita bread or carrots and other veggies. Fruit or green lettuce salads are also good options (have dressing on the side).

►Snacks on-the-go – such as nuts (small portion and unsalted) or a small package of pretzels. Add a piece of fresh fruit and water to drink. Eating fresh fruit is more satisfying than drinking fruit juice and fills you up during those flight layovers. Or snack on a container of low-fat yogurt (the extra protein in Greek-style yogurt may keep you satisfied longer).

►Sandwiches – choose lean meat or poultry on whole wheat bread. Ask for EXTRA lettuce greens and tomatoes. Choose low-fat condiments like mustard.

Plan ahead if you will be eating at the airport. Go online and find out what restaurants are at the airport(s) you will be traveling through. Many of these restaurants may have websites with menus and/or nutrition information.

Want to bring your own healthy food choices to the airport?

►For fruit lovers, unpeeled fruit is OK when going through security. But if you’ve partially eaten the fruit, it must be wrapped.

►Water – there is still a ban on liquids going through security so you will have to buy water after the security checkpoint.

Remember, all food is screened so be forewarned. Not sure if your food will get through security? You can go to the Transportation Security Administration website for more information or to download “My TSA” mobile apps.

For more tips about making healthy food choices, visit the MissouriFamilies website.

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

Myth: All food donations are the same.

Answer: BUSTED!

Food pantries appreciate donations this time or any time of the year. Many people receiving donated food have health problems like diabetes and high blood pressure. When making donations, you can donate non-perishable foods that are healthy choices such as:

►Protein foods – there are many options for you to donate but items like canned tuna or salmon in water are often requested by food pantries because they are healthy, low-fat choices. Other choices: canned beans, nuts (unsalted) or peanut butter.

►Whole grains – foods such as whole grain pasta, brown rice or whole wheat couscous are some examples to choose from. Whole grain options for breakfast cereals are oatmeal, oat cereal or shredded wheat squares. Whole grain crackers, especially reduced fat, is another choice. Low-fat graham crackers or animal cookies are also a good choice for a donation.

►Fruits and vegetables – Canned fruit in fruit juice or a mixture of fruit juice and water are better choices than canned fruit in heavy syrup. Avoid donating fruit drinks or fruit beverages – opt for 100% fruit juices or applesauce instead. Dried fruit like raisins is another good nonperishable choice to donate. For vegetables, donate 100% vegetable juice, diced or stewed tomatoes, or pasta sauce. Look for “lite” or “low sodium” on the label. Salsa is another vegetable option to consider donating.

►Other foods you might consider donating: low-sodium soups, canned chili, fat-free pudding mixes, spices.

Remember to check the sell-by or use-by dates before donating food.

Another alternative that food pantries appreciate is a donation of cash. They use this money to buy healthy foods not available for distribution.

Looking for more tips for donating food? See Give a gift of food on the MissouriFamilies website.

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

Myth: Fruit-flavored apples seem like a good way to get my child to eat more fruits.

Answer: BUSTED!

Have you seen these new apples? Yes, you can now buy apples infused with flavors such as bubble gum and grape. Something new to entice children to eat more apples, perhaps. But at about $0.80 to $1.50 per apple you might want to reconsider.

Children tend to like fruits because they are sweet. There are many varieties of apples and some are sweeter than others, so have your children try the different varieties to see if there is one they prefer. But don't get stuck on serving just apples if your children don't like them. There are many other fruits available – pears, oranges, berries, melons. There are also different forms of fruits for your children to eat – fresh, frozen, canned, dried.

If your children don’t like fruits but they eat vegetables with no fuss consider yourself lucky! Fruits and vegetables provide the same vitamins and minerals – they are low in fat and calories and good sources of a variety of nutrients, such as vitamin C and folic acid for good health. Getting your children to enjoy fruits for their natural sweetness as part of a healthy diet may help them ward off heart disease, some cancers, obesity and type 2 diabetes. Here are some tips to entice your kids to eat more fruits:

• Let your kids be “produce pickers.” Let them help pick fruits at the store. The more they are involved in choosing them, the more likely they are to eat them at home.
• Let your children help prepare fruits at home. Same principle as above…if they help prepare them, they are more likely to eat fruits at home.
• Visit your local farmers market with your children. This family activity can help expose them to new fruits. Also look for "you pick it" farms/orchards in your area. In both of these environments, your children can learn about where their food comes from and have fun picking at the same time.
• Make fresh fruits easily available. Leave apples, pears and oranges out on the counter for quick snacks.
• Want to get your kids to go ga-ga over fruits? Prepare a fruit dip. Low-fat vanilla yogurt works great.
• Make a fruit kebob! It’s a great way to hike up the fun quotient. Assemble fruit chunks like apples, pears, oranges and bananas on a skewer. (Little ones may need help doing this.)
• Make food fun and creative. Your children can make fruit pizzas – spread a whole wheat tortilla with low-fat cream cheese or peanut butter, top with sliced fruit and cut into individual servings. Or spread low-fat cream cheese or peanut butter on whole wheat bread and use raisins, apples and other fruits to make funny faces.
• Want to have your children choose fruits? They learn from watching you – eat fruits and your kids will too.

Refer to Getting kids to eat fruits and vegetables on the MissouriFamilies website for more ideas.

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

Myth: Libraries are the only place to find healthy recipes.

Answer: BUSTED!

If you have access to the Web, you can find some good sources for healthy and low-cost recipes.

• The SNAP-Ed Connection Recipe Finder can help you find healthy and low-cost recipes. You can search by ingredient or recipe name. There is also a Spanish language version available on the site. Many recipes have ratings from 1 to 5. When you search for an ingredient or recipe name the results are listed in order, with recipes rated as 5 listed first. Recipe comments for some entries can help you pick a recipe. A Nutrition Facts label is displayed for recipes so you can see information such as calories per serving, sodium content and other nutrition information. You have 3 options for printing: 8½" x 11", 8½" x 11" large font, or 3" x 5" recipe card. Estimated cost information for the recipe as well as cost/serving is provided. Recipes in this database support healthy food choice guidelines from the federal government.
• Quick & Healthy Recipes are available on eXtension’s Families, Food and Fitness website. Pictures of the recipes featured on this site will make your mouth water! A Nutrition Facts label is displayed for these recipes. You can print the recipe as full page, as 3" x 5" or as 4" x 6". The top-rated recipes appear on the home page.
• Healthy Recipes from Oregon State University Extension has several unique categories for recipes including pictorial recipes and kid-friendly. There is also a Spanish language version available on the site. A Nutrition Facts label is displayed for these recipes. You will find recipes for some unique food ingredients like TVP (textured vegetable protein – a soy alternative) if you search by food group.
• At Spend Smart Eat Smart you can view comments left by others who have tried the recipes. A Nutrition Facts label is displayed for these recipes and there is also a Spanish language version of recipes available.
• You can find Healthy Habits recipes on the MissouriFamilies website. Nutrition content information is provided.

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

Myth: Breakfast cereals are a good choice for children.

Answer: Well, maybe.

A healthy breakfast is key to your child’s school performance. But a new report by the Environmental Working Group found that some breakfast cereals have about the same amount of sugar found in sweet treats like cake or cookies – 3 to 5 teaspoons of sugar. And if your child’s portion size is more than one cup then even more sugar is finding its way into your child’s diet.

How do you know how much sugar is in the cereal you buy for you and your family? Look at the Nutrition Facts label found on the back or side of the food label – under “Total Carbohydrate” you will find “Sugars” listed. To figure out how many teaspoons of sugar are in the cereal, divide the grams of sugar by four. You can also look at the ingredient list to see if sugar or other names for sugar, like brown sugar, fruit juice concentrate, honey, corn sweetener, high fructose corn syrup and corn syrup, are listed several times on the label – a clear indication the cereal has too much sugar.

You want to look for a cereal that has at least 3 grams of fiber listed on the Nutrition Facts label. Some lower-sugar cereal choices are shredded wheat, O’s oat cereals and bran flakes.

Additional tips for a healthier breakfast:

• Don't allow your child to add sugar or have your child add less sugar to the cereal. As a parent, you can be a good role model by not adding sugar to your breakfast cereal.
• Use fresh fruit as a topping for cereal instead of sugar.
• Wean your child off high sugar cereals by mixing half and half – half high-sugar cereal and half low-sugar cereal – until your child is OK with all low-sugar cereal.
• If your child is old enough to read the Nutrition Facts label, have him/her be a sugar detective when you go shopping with the goal of finding a low-sugar cereal. Remember, if the label says there is 4 grams of sugar that means there is 1 teaspoon in a serving, 6 grams means there is 1½ teaspoons in a serving.
• Look up, look down – sugary cereals are more likely to be at eye level.

Remember too that sugar is often added to other foods that you might not be aware of like ketchup, yogurt, baked beans, sauces and salad dressing. So when you are looking at food labels, you might start looking at other foods to see how many teaspoons of sugar are in the everyday foods and condiments that you consume.

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

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

Myth: Food gifts are all so expensive!

Answer: You’re right and many are unhealthy too.

Here are some easy, low-cost and healthy food gifts to give this holiday season:

• Trail mix doesn't require a recipe - you can choose ingredients that you or your recipient would enjoy and make your own mix. Try dried cherries, cranberries or apricots mixed with nuts, whole wheat cereal or whole wheat pretzels. Mix it all together and put it into a lovely container. Attach a tag with the mix recipe so your recipient can make it again.
• Roasted chickpeas are a good alternative to nuts if your recipient is allergic. To roast chickpeas (also called garbanzo beans): Preheat oven to 425 degrees. Drain and blot chickpeas so they are dry. In a bowl, toss with 1 to 2 tablespoons of oil and seasoning (examples are garlic powder, curry powder, cumin, coriander, cinnamon). Make sure they are well coated. Spread on a baking sheet. Bake for 30-45 minutes. Open oven and shake chickpeas every 10 minutes or so to avoid burning.
• Popcorn kernels and some spices or herbs from the bulk food section of the grocery store - put these in a holiday container or wide mouth jar and you have an easy gift. The recipient of your healthy popcorn gift can use these seasonings instead of salt. Some examples? Curry, garlic powder, black pepper or chipotle pepper, cinnamon, nutmeg, cloves.
• Tea bags or tea leaves in a decorated container or mug make a nice seasonal gift especially in the winter.
• Ingredients for pumpkin butter in a container or decorated jar – 1/4 cup packed brown sugar, 2 tablespoons sugar, 3/4 teaspoon each of cinnamon, nutmeg and cloves. Pack these ingredients with a 15-ounce can of 100% pumpkin puree and this recipe: Combine all ingredients except pumpkin and 1/4 cup water in microwaveable quart bowl. Mix. Microwave on high for 3 minutes. Mix in pumpkin puree and stir well. Microwave on high for 5 minutes. This keeps in the refrigerator for several weeks.
• A good bottle of balsamic vinegar is a great gift if you have a little more to spend (about $12-$20). Balsamic vinegar is a low calorie way to add flavor to salads. You can also drizzle it on fresh fruits for a new flavor. Balsamic vinegar comes in fruit-infused flavors like cherry, raspberry, fig and others.

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

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

Myth: I guess I can’t carry a pie on the plane when traveling for the holiday.

Answer: BUSTED!

Think you can’t take that pie to Grandma’s house this holiday season? Think again. This article caught my eye. It details what food items you can and can’t carry on a plane during the holidays. According to the Transportation Security Administration (TSA):

• A pie or cake can be carried on board through security checkpoints but it will be subjected to additional screening.
• Jam or jelly? Place in your checked luggage instead of carrying it on the plane, or ship it. They violate the rule of no more than 3.4 ounces of liquid, gel or aerosol that can be carried on board (and placed in a 1-quart sized plastic bag for screening purposes). Other items to put in your checked luggage or shipped – cranberry sauce, dip, sauce, salsa, gravy, maple syrup, oil, vinegar, wine, liquor, beer.

By the way, nonedible items that also won’t get through security screening are snowglobes and perfume.

A few more tips for carrying food gifts (or other gifts) through security:

• Don’t gift-wrap them, they may need to be unwrapped during screening.
• For fruit-lovers, unpeeled fruit is OK as is when going through security. But if you’ve partially eaten the fruit, it must be wrapped.

Remember, all food is screened so be forewarned. Not sure if your food will get through security? You can go to the TSA website for more information and to download “My TSA” mobile apps.

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

Myth: Ordering perishable food through the mail ensures it is safe to eat.

Answer: BUSTED!

Ah…Cyber Monday. Visions of foods ordered online dance in our heads. But when purchasing or receiving food gifts, there are a few things to double check to ensure the food will be safe to eat:

1. Ordering perishable food? Make sure it is packed cold in foam or heavy corrugated cardboard. Overnight shipping is best to ensure that it remains cold.
2. A perishable item should be labeled “Keep refrigerated” on the package. When you receive it, open it right away and check its temperature. It should be frozen, partially frozen with ice crystals or the temperature should be 40 degrees or colder by a food thermometer. Smoked, cured or vacuum-packed foods all need to be kept cold. If the food you received is above 40 degrees, don’t eat it! Notify the company. Other places that can help you if you receive perishable food that isn’t cold: the USDA Meat and Poultry Hotline 1-888-MPHotline (1-888-674-6854), weekdays 10 a.m. to 4 p.m. ET; FDA Outreach and Information Center 1-888-723-3366, weekdays 10 a.m. to 4 p.m. ET (any foods other than meat, poultry and egg products).

If you are shipping perishable food to someone, here are a few tips:

• Ship it when you know someone will be there to receive it and refrigerate it.
• Use a sturdy box to ship and use a cold source – frozen gel packs or dry ice.
• Write “Keep refrigerated” on the outside of the box.

For more information on how to pack perishable items, see Mail Order Food Safety on the USDA website.

This chart, also on the USDA website, will give you some safe time limits when shipping or receiving perishable foods.

For more information on food safety, visit the MissouriFamilies website.

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

Myth: There are no new ways to use holiday leftovers.

Answer: BUSTED!

Consider these ideas for healthy and creative ways to use your holiday food leftovers.

• Leftover turkey got you down? Make turkey salad – OK, not just any turkey salad. Add diced pears to the mix. Pears add a nice sweetness to the salad. Or try adding ground curry seasoning to the salad for a curry turkey salad. You can also make wraps with turkey. And if you’re making a batch of chili for your next football-viewing event, use turkey in the chili. If you have leftover pieces of sweet potato, add those to the chili too! Making a vegetable stir-fry? Add some turkey pieces for a different flavor. You can also freeze leftover turkey in small portions to use later.


• Got some extra cranberry sauce and you don’t know what to do with it? Use it as a sandwich spread for a nice ‘kick’ to an everyday sandwich. Baking butternut squash in the oven? Top with cranberry sauce for a different flavor sensation.


• Lots of leftover veggies like green beans? No problem! Add them to soups - make your own or add to a healthy canned soup to make it even better for you. Add leftover veggies to stews or salads. And, as mentioned above, try adding sweet potato or other leftover veggies to chili.

MU Extension publication Storing foods at home has guidelines on safely storing a variety of foods in the cupboard, refrigerator and freezer.

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

Myth: Kitchen gadgets for healthy cooking are too expensive to give as gifts.

Answer: BUSTED!

Gifts to others (or yourself!) that support healthy food preparation don’t have to be expensive. Here are some inexpensive and easy-to-find gift ideas and ways to use them for healthy cooking:

• Non-stick skillet – Great for making the ultimate and quick ‘fast food’ – stir fry! Not getting enough vegetables in your diet? Stir fries are a tasty and quick dish and vegetables are the main ingredient.

• Measuring cups and spoons – These handy tools help you measure ingredients and avoid putting too much fat or salt in a recipe. And they come in a multitude of fun colors and designs!
• Pastry brush – Use this to coat pans with butter or oil so you use less. You can also use it to coat vegetables with oil before roasting – a nice way to use less oil.
• A good knife – Are you finding yourself avoiding vegetables because your knife just isn’t cutting it? A good knife is a great asset in the kitchen.
• Spice rack or small jars for spices and herbs – Herbs and spices are a great way to add flavor with no salt. Use small jars so that you can try new seasonings in the bulk food section of your grocery store. Buying herbs and spices in bulk saves you money and assures freshness.

• Oil sprayer – This lets you spray your pan with exactly the amount and kind of oil you want to use. It also saves money because it replaces the cooking spray in your kitchen.
• Hand grater – Grated vegetables make a salad look great. Add flavor in a subtle way when you grate carrots and other vegetables into salads and other dishes like soups and stews. And of course, you can use a grater to add some slivers of dark chocolate to your favorite dessert.
• Air popper – Looking for a great snack without the fat? Air popper to the rescue! Instead of salt, add seasonings like garlic powder (no sodium in it), cinnamon, black pepper and other spices or herbs.

What healthy gift ideas do you have?

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

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

Myth: If it says “artisan” on the package, it’s better for you.

Answer: BUSTED!

What do you think of when you hear the word “artisan?” Made by hand? Quality ingredients? Manufacturers are hoping that when you see “artisan” on the label, you will reach for their product. But there is no one definition of artisanal on food packages and the government doesn’t define it or regulate its use. And even fast food restaurants are getting into the act, using “artisan” on some menu items. It must work. According to Datamonitor, in the past five years over 800 food products have used the term to describe themselves.

Where are you most likely to see “artisan” on food packages in the grocery store? The bread aisle is a good candidate – the word “artisan” brings to mind homemade bread piping hot from the oven.

In reality, “artisan” may not mean the food is locally sourced, less processed or healthier. And when a nationwide company uses the term “artisan” on its product it’s not likely that ingredients are locally sourced.

Looking to see if a food is a healthy choice? You have to read the Nutrition Facts label and the ingredients!

Looking for more tips about what is on food labels? Read Understanding food marketing terms on the MissouriFamilies website.





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

Myth: If it says “natural” on the package, it’s better for you.

Answer: BUSTED!

It depends. What kind of package is the word “natural” on? Meat and poultry foods can be labeled “natural” if they are minimally processed and don’t have artificial flavors, colors, preservatives or other additives. That is the definition the United States Department of Agriculture (USDA) is using for meat and poultry. However, the Food and Drug Administration (FDA) hasn’t defined “natural” for labeling of foods.

“Natural” on a food package can mean different things to different consumers. Does “natural” always mean “healthy?” Not necessarily. “Healthy” on a food package is not defined or regulated by USDA or FDA. For a food to be labeled “healthy” it must meet certain criteria for the amount of fat, saturated fat, cholesterol and sodium and have specific minimum amounts of vitamins, minerals or other nutrients. A food may be labeled “natural” but you might find from looking at the Nutrition Facts label that it is actually high in sugar or sodium. Only if you see “low in sodium” or “reduced sodium” on the label can you be assured that the food has less sodium than its counterpart. Same with fat – look for “low in saturated fat” or “reduced saturated fat” on the label to find heart-healthy foods. 

So the next time you are in the grocery store and see the word “natural” on a food package, take a closer look. See if other health claims for fat or sodium are on the package. And read the Nutrition Facts label to find out if the product is truly healthy for you.

Visit the MissouriFamilies website for more information on food labels.

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

Myth: It's hard to find food safety information.

Answer: BUSTED!

With the holidays coming up and company coming over, food safety is on our mind. There’s lots of information at your fingertips on the web or by phone.

• Foodsafety.gov is a good one-stop website for information about food recalls and food safety.
  
  • On the site, you can find a link to their blog for even more "practical information and tips from the experts" on food safety topics. They currently have multiple posts on cooking turkey safely.
  • You can also use the Ask Karen feature on their website to either search their database of common food safety questions, to chat online with a food safety expert (available weekdays between 10:00 a.m. and 4:00 p.m. Eastern Time or by phone at 1-888-674-6854), or to email your question to the hotline to get an answer. There are links to access these services in Spanish or via mobile devices.
• Through November and December Butterball hosts the Turkey Talk hotline at 1-800-BUTTERBALL (1-800-288-8372) weekdays from 8 a.m. to 8 p.m. CST (Central Standard Time). Bilingual assistance is available (English and Spanish). You can also email talkline@butterball.com
• You can find a list of holiday food and recipe hotlines at http://busycooks.about.com/od/holidayrecipesandmenus/a/hotlines.htm
• You can also go to MissouriFamilies.org and search for information on food safety/food handling.

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

Myth: It's hard to eat more fruits and vegetables during the winter.

Answer: BUSTED!

It may seem that the winter isn’t the best time to get more fruits and vegetables each day. After all, winter is the time when we like to eat hearty foods like chili and stew. These hearty winter dishes can actually be great vehicles for getting more fruits and vegetables each day. Here are some ideas:

• In the mood for some warm, fluffy pancakes? Top the pancakes with applesauce instead of syrup.
• Making a hearty chili? Add more vegetables to the recipe. Try pureed pumpkin, either from a can or fresh, for a different taste to your chili.
• Add cooked or pureed pumpkin to a stew or soup as well, to add flavor and make it more hearty.
• Making your own pizza (or ordering one)? Order a veggie pizza or make one at home with red pepper, mushrooms, broccoli and other favorite veggies.
• Making lasagna? Add chopped veggies. You can also add chopped veggies to your favorite pasta sauce.
• Nothing says winter and comfort more than baked apples – a satisfying way to get more fruits.

For more tips about nutrition and health, visit the MissouriFamilies website.

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

Myth: Sitting too long isn't unhealthy as long as I don't overeat.

Answer: BUSTED!

New data from the American Institute for Cancer Research suggests that sitting too long may increase your chances of developing some cancers like breast and colon cancer. We already know that physical activity decreases the risk of diabetes and heart disease. And people who exercise have lower blood pressure than those who don't. This and other data suggests that following current physical activity guidelines of about 30 minutes of activity most days of the week (for adults) and 60 minutes (for youth) is not enough. We sit an average of about 9 hours a day at our desk or in front of the TV or computer — we need to get up and move more! Here are some ideas to get you up and moving around:

1. Add a chime to your computer to remind you to get up and walk around. These chimes are used to incorporate mindfulness techniques in your everyday life but they can also be used to remind you to get up and take a walk.
2. Thinking about sending an email to a colleague in your building? Forget about it! Get up and walk to your colleague’s office instead.
3. While watching TV, think of commercials as activity breaks. Get on the phone and walk around while talking. Do some jumping jacks. Have some light scarves (or light paper napkins) handy and throw them up in the air and catch them – you can also play this game with others!

For additional ideas to get you moving, see Real guidelines for real people: Everyday activity solutions.

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

Myth: There's no way to manage my weight during the holidays.

Answer: BUSTED!

And so it begins, the holidays and too many opportunities to eat… and eat… and eat. Think it’s hopeless? Not so! Here are 3 tips to help you succeed in managing your weight throughout the holidays:

1. Keep up with your daily exercise! Few things do as much good as being active every day. Activity burns calories and - here’s a bonus - helps you to deal with stress. And the holidays can be stressful. So keep those walking or athletic shoes handy!
2. Engineer your food environment. What does this mean? When at a holiday meal or buffet, use a small plate and take small sample-size portions. Use a tall, slender glass for high-calorie drinks or alcoholic beverages rather than a short, squat glass. With both of these techniques, it is giving you the illusion of more but you are actually receiving less. Position yourself away from food at holiday parties or in the office. If you have to get up and walk over to treats, you may rethink getting another piece of cake or candy. Have too much Halloween candy or other treats at home? Put them far, far away in a cabinet or in the freezer. You might even consider taping the package closed instead of just sealing it with a bag clip. More effort to get at treats might help you think twice about dipping into them.
3. Get back to “normal” eating as soon as you can. OK, so you indulged at one meal – not to worry. Go back to making healthy food choices and being active each day. The longer you stretch your holiday over-eating, the harder it is to get back to your normal, healthy diet and lifestyle.

For more tips, see Holiday eating strategies on the MissouriFamilies website.

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

Myth: There's no way to make Halloween healthier for my children.

Answer: BUSTED!

YES, you can make Halloween a healthier holiday for your kids! Here are some ideas to consider:

• Inject physical activity into trick or treating. The longer your children walk during the trick or treating, the more exercise they get. Go along with them to make it a fun family activity.
• Have your children eat a meal or snack before they go trick or treating. They will be less likely to stuff themselves with candy when they return.
• Keep the daily candy treats your children eat to a minimum. Small fun-size candy bars are a good alternative to larger candy portions. They have less calories, sugar and fat.
• After a period of time, say a couple of weeks, consider removing the treats from the home. What to do with these treats? You might think about donating them to a work colleague who could use them as treats for an upcoming meeting.

Want to make Halloween healthier for neighborhood children? Offer healthier treats like popcorn, fruit and trail mix. Consider offering alternatives to treats like small toys, stickers, bracelets or small school supplies that you can find at the dollar store. You might also consider having a neighborhood party where you can offer treats and activities that are fun, ghoulish and healthy.

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

Myth: I can use front-of-package labels to make healthier food choices.

Answer: BUSTED! (for now)...

If you’ve looked closely at food packages recently, you’ve seen that many products now have additional nutrition information on the front. Some food companies have been voluntarily using different nutrition labels on food packages based on different criteria. The lack of a consistent approach leads to confusion and makes it difficult for a consumer to compare products using the labels.

The government has stepped into the fray. The IOM (Institute of Medicine) issued a report last week calling for a standardized point system that would use levels of saturated and trans fats, sodium and sugar to evaluate foods. These front-of-package labels would also include calories. Why only calories, saturated and trans fats, sodium and sugar? They are most closely tied to disease. This labeling would be much like the Energy Star® system that identifies products that meet certain standards.

One system will be used by all companies. It will be a rating system that will interpret the nutrition information of a product using symbols to represent each level of the rating system. These symbols will become easily recognized by consumers after a period of time and will act as a quick reference guide to help consumers compare products and make the best decision. When you consider that the average consumer spends less than 30 seconds making choices in the grocery store you can see that a rating system like the one recommended would be helpful.

What are the drawbacks? The recommended rating system wouldn’t include other information about food like the vitamin, mineral or fiber content. Likely, this information would continue to be available on the Nutrition Facts label found elsewhere on a food package. (FDA is working to update and improve the Nutrition Facts label required on food packages.) Additionally, it is possible that some foods that aren’t “best” choices could get high ratings. As with any system, it would not be perfect.

Don’t expect to see what the IOM has recommended on packages just yet. If such a rating system is approved (rules have to be developed and there is a period of public comment), the system would need to be developed and tested first.

For more information, check out the 4-page brief of the IOM report's recommendations.

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

Myth: Sports drinks are the best choice when I'm working out.

Answer: BUSTED!

Sports drinks have become very popular in the United States and many people assume that they are the best drink during a workout. In reality, sports drinks are only best for endurance athletes working out longer than one hour or during a competition.

Sports drinks replace electrolytes to ensure that endurance athletes are properly rehydrated. They also contain 6-8% carbohydrate to supply the athlete with energy. The carbohydrates are what give the drink calories which are beneficial for an athlete but counteractive for someone exercising to lose or maintain weight.

If it is the taste of sports drinks that you crave, try a zero calorie water substitute. These drinks come in many flavors and usually have added vitamins.

Ultimately, water is the best beverage choice when exercising. Water is one of the most essential nutrients our bodies need and even just slight dehydration can negatively impact performance. An easy way to monitor hydration is by urine color, which should be pale yellow in color.

For more information, see Be wary of energy drinks on the MissouriFamilies website.

Contributors: Jenna Silverthorne, Dietetic Intern, KU Med; Denise Schmitz, M.A., R.D., Nutrition & Health Education Specialist, University of Missouri Extension, schmitzda@missouri.edu, 816-482-5854

Myth: A sandwich doesn't fit with the new MyPlate symbol so I just won’t count it.

Answer: BUSTED!

The new MyPlate symbol shows you how to choose foods to make a healthy plate. But how does a sandwich fit with MyPlate? How do you know how much of each ingredient on your plate contributes to the recommended amounts for each food group? You could take each sandwich ingredient and estimate how much of each ingredient is in the sandwich. Or, you can use MyFoodaPedia. This nifty website from the U.S. Department of Agriculture can tell you what your meal is providing. Enter “sandwich” in the food name area and you will get a drop down menu with various sandwich choices. If you click on roast beef, for example, you will see on the left side of the screen the recommended daily total amounts for each food group for a 2000 calorie diet. On the right you will see how the ingredients in the roast beef sandwich contributes to the recommended amounts for each food group. You can also see how many calories the extras (added sugar, fat and, in some cases, alcohol) like ketchup or mayonnaise add to the sandwich. (No, adding ketchup doesn’t mean you have contributed to the daily recommended amount from the vegetable group!) Here is a screenshot of the roast beef sandwich information:

Want to compare a roast beef sandwich to another sandwich choice? Click on “Compare two foods” and it tells you to enter another food in the box or click on one of the choices in the drop-down menu. You can then compare how the two choices contribute to the recommended daily total amounts for each food group as well as the calories they have and the calories from extras in the two choices. Here is a screenshot comparing the roast beef sandwich to a ham sandwich with mayo:

Find a mobile app version of this website at http://apps.usa.gov/myfood-a-pedia/

For more nutrition and health information go to MissouriFamilies.org

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

Myth: Children shouldn’t use microwaves.

Answer: BUSTED!

Your child can use a microwave safely, but some important tips need to be taught first.

Some foods don’t heat evenly in the microwave, which means that harmful bacteria can be present and may make your child sick. Follow these steps to ensure that food is cooked properly:

1. Read package directions carefully. Know the wattage of your microwave oven. Help your child know whether to use the minimum or maximum cooking time on food package directions.
2. Use microwave-safe cookware. What not to put in microwaves: metal or foil-wrapped foods; cold storage containers, such as margarine tubs, cottage cheese cartons, or bowls from frozen whipped topping. (The containers can melt and transfer harmful chemicals into the food.)
3. For more even cooking and to better destroy bacteria, cover dishes with a lid, plastic wrap or wax paper. Turn up one corner to let steam escape while food is microwaving.
4. Halfway through cooking, rotate food packages and dishes or stir food, even if the oven has a turntable. This helps the food cook more evenly and safely.
5. Allow food heated in a microwave to stand for at least 2 minutes. This helps the heat to be transferred throughout the food for thorough heating.

Other tips to ensure safety:

1. Use pot holders to remove dishes from the microwave.
2. Steam can burn. Be careful when removing container lids or plastic wrap.
3. When reheating leftovers or packaged food, use a food thermometer to make sure food has reached 165° F, a temperature high enough to kill harmful bacteria.
4. Stir all hot drinks, soups and other similar foods before drinking or eating to prevent burning the mouth.

Adapted from: Food Safety After School, FSIS, accessed 10/6/2011 at http://www.fsis.usda.gov/fact_sheets/Food_Safety_After_School/index.asp

For more food safety information go to http://missourifamilies.org

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

Myth: There’s not much my kids can do to prevent foodborne illness when preparing their after-school snacks.

Answer: BUSTED!

Young children are at higher risk of getting ill from not handling food properly because their immune system is not as developed as an adult’s. Symptoms of foodborne illness may occur in minutes or weeks after eating contaminated food. Flu-like symptoms such as nausea, vomiting, diarrhea or fever may be an indication of foodborne illness.

To help them avoid foodborne illness here’s what they can do when preparing food after school:

1. Put books, bookbags and sports equipment on the floor. Don’t put on eating counters or the kitchen table because these items can transfer germs to food.
2. Clean out lunch boxes and throw out leftovers from lunch, especially perishable sandwiches and foods that require refrigeration such as yogurt tubes or cheese sticks.
3. Wash hands before making or eating a snack. Hands carry germs. Not washing hands is one of the primary causes of foodborne illness.
4. Use clean utensils and dishes when preparing and eating the food.
5. Wash fruits and vegetables with running water before eating them.
6. Don’t eat bread, cheese, soft fruits or vegetables with bruises or spots of mold.
7. Don’t eat unbaked cookie dough. The raw eggs in the dough may have Salmonella bacteria which can make you sick.
8. Don’t leave cold foods, like milk, lunch meat, hardcooked eggs or yogurt, out on the counter at room temperature. Put them in the refrigerator immediately after making the snack.
9. Don't eat any perishable food left out of the refrigerator, such as pizza — even if it’s not topped with meat. Food shouldn’t be left in the "Danger Zone" of 40 to 140° F for more than 2 hours (1 hour if the temperature is 90° F or higher).

Adapted from: Food Safety After School, FSIS, accessed 10/6/2011 at http://www.fsis.usda.gov/fact_sheets/Food_Safety_After_School/index.asp

For more information, see the Food Safety feature articles on MissouriFamilies.org

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

Myth: Now that it’s fall, I have limited options for making salads.

Answer: BUSTED!

Fall is a great time to try new ways to get more fruits and vegetables on your plate. The new USDA symbol, MyPlate, reminds us to make half our plate fruits and vegetables. Fruits or sweet-tasting veggies are a great way to kick up the taste quotient in salads.

Why eat salad? People who eat vegetables as part of a healthy diet have a reduced risk of some chronic diseases like heart disease. Most vegetables (fruits too!) are low in calories and they help ward off cancer because they are loaded with antioxidants – substances in plants that fight off disease and keep you healthy. Vegetables and fruits also have fiber which may reduce your risk of getting heart disease, type 2 diabetes and obesity. When choosing vegetables, go for the dark green, red/orange ones – they are high in vitamins A and C and potassium. Potassium can help you maintain a healthy blood pressure.

Some new salad combinations you might not have tried:

• Dark greens, pears and beets – add a dash of balsamic vinegar and you have a great combination of “bite” that is sweet and tart. Some nuts would add nice crunch to this.
• Dark greens, roasted butternut squash and red pepper – roasting caramelizes the squash adding a nice sweet flavor. Balsamic vinegar really sings with this salad combination.
• Dark greens, whole wheat couscous, onions and roasted butternut squash – add a curry yogurt dressing for a different flavor.

You can add cooked or grilled chicken to any of the salads above to make them more tasty and satisfying.

Find other seasonal fruit and vegetable recipes in MU Extension's Seasonal and Simple guide.

For more info about healthy salads, go to http://missourifamilies.org/features/nutritionarticles/nut227.htm

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

Myth: All yogurts are created equal.

Answer: BUSTED!

Walking down the yogurt aisle can be confusing and overwhelming. There are so many brands and types of yogurt that it can be frustrating trying to pick the best option for you and your family.

Recently, Greek yogurt has become a popular item in the U.S. even though it has been around since the 1920s. Greek yogurt is yogurt that has been strained to remove whey. Whey is the excess liquid left after milk has been curdled. Removing the whey from yogurt provides a rich and creamy texture.

Benefits of Greek yogurt include more protein, less sodium and less carbohydrate. Less carbohydrate means that there is less lactose which could be easier for people with lactose intolerance to digest. Greek yogurt makes a great substitute in recipes. Substitute it for milk or sour cream for a lower calorie and higher protein dish.

Low-fat yogurt is another common choice and it has lower amounts of fat and more calcium. Calcium is important for many people and most Americans need low-fat sources of calcium in their diet. It is also less expensive than Greek yogurt and there are many brands to choose from.

Both Greek yogurts and regular yogurts have many flavors to choose from. Fruit or vanilla flavoring in both Greek yogurt and regular yogurt add sugar and therefore more calories. One option would be to buy the plain yogurt and add your own fruit to give it flavor. Even the yogurts with added flavor can still be good options. The key is to read the food label and compare calories, fat and sugar content.

When you go to the store be sure to look for two things: price and food labels. Comparing food labels can help you make the best choice for your needs. Calories, fat, sugar, calcium and protein are all important things to look for. Price is another helpful comparison to make. Nutrition and price can vary from brand to brand so always double check!

Additional health and nutrition information can be found at MissouriFamilies.org.

Contributors: Jenna Silverthorne, Dietetic Intern, KU Med; Denise Schmitz, M.A., R.D., Nutrition & Health Education Specialist, University of Missouri Extension, 816-482-5854, schmitzda@missouri.edu

Myth: Enriched grains are as good for my heart as whole grains.

Answer: Busted!

Enriched grains do provide you with some B vitamins, iron and carbohydrates, but they have not been proven to be as successful in helping your heart as whole grains have been. Whole grains help your heart by clearing out plaque that may be in your arteries. This plaque is typically known as blood cholesterol. Whole grains also help reduce the risk of cardiovascular disease due to the soluble fiber in the whole grains. A study that was reported in the Tufts University’s Health and Nutrition Letter, showed that by “eating an average of one additional serving of whole grain per day, participants (14,000 people in four different communities in the USA) were 7 percent less likely to suffer heart failure (a condition where the heart can’t pump enough blood to meet the body’s needs) over the course of the (13 year) study.”

Foods with whole grains are fairly easy to find. You want to make sure that the first ingredient listed on the food package by the Nutrition Label indicates “whole grain” or “whole wheat.” The MyPlate website suggests that at least half of the grains we eat should be whole grains.

The ingredients list on your food package will list the ingredients in order based on what is used most (by weight) in that food item. You want to find the word “whole” in front of any grain ingredient that is in the food item, or look for the “100% Whole Grain” stamp on the front of the package. If the words “enriched” or “fortified” are in front of the word “grain” then you will know that the food is not a whole grain item, but in fact a processed grain. A whole grain product includes all three parts of the original grain: bran, germ and endosperm. Together, these three parts provide fiber, vitamins and minerals. The enriched grain product does not contain the bran or germ. So, the next time that you’re purchasing food, try choosing the whole grain foods in order to help protect your heart.

Additional health and nutrition information can be found at MissouriFamilies.org.

Contributors: TeNeal Minks, Dietetic Intern, MO DHSS; Denise Schmitz, M.A., R.D., Nutrition & Health Education Specialist, University of Missouri Extension, schmitzda@missouri.edu, 816-482-5854

Myth: There is nothing I can do about my picky eater!

Answer: BUSTED!

Many parents believe there is no solution to their child’s picky eating habits, but the good news is there are many strategies to teach children to eat a well-rounded and healthy diet. If children are taught good nutrition at a young age, they will most likely carry these healthy habits into adulthood.

The best place to start is letting your child help you plan the menu, grocery shop and prepare meals. Research shows that if children are involved in this process, they are more likely to eat the foods they worked so hard to plan and prepare.

Modeling is another great strategy to get your child to eat new foods. Watching a parent role model healthy eating increases a child’s food acceptance. If the parent is eating their broccoli at dinner, most children will follow in their footsteps!

It can take 10 to 12 experiences with a new food before a child will accept it. Try different ways of presenting the food and keep in mind that repeated exposure to foods is key to gaining a child’s approval. Read books about fruits and vegetables and use outings like going to the grocery store as an opportunity to teach nutrition. Go on a fun day trip to an orchard or farm to show kids where their food comes from before the grocery store.

Sometimes no matter what you do, your child still refuses to eat! This can be frustrating, but forcing your child to eat can actually teach them to overeat. We have to trust that our children’s bodies know when they are hungry and full. Put their meal in the refrigerator for when they are hungry. Remember, don’t replace a healthy meal or snack with an alternative if the child isn’t eating, simply save it for later.

Additional health and nutrition information can be found at MissouriFamilies.org.

Contributors: Jenna Silverthorne, Dietetic Intern, KU Med, & Denise Schmitz, M.A., R.D., Nutrition and Health Education Specialist, University of Missouri Extension, schmitzda@missouri.edu

Myth: Gaining the “freshman 15” can’t be avoided.

Answer: BUSTED!

The fear of gaining the “freshman 15” can be intimidating for first time college students. Fortunately most freshmen do not gain 15 pounds during their first year. The amount of weight gain is actually closer to 3 to 10 pounds.

College is a new lifestyle and environment for many students which can lead to stress and pressure to excel. Eating for comfort or stress relief become common habits for college freshman. There is also an increase in food exposure through buffet style cafeterias, restaurants on campus and vending machines in the dorms. Most students also become involved in many social events where food is usually readily offered.

Adjusting to a new environment can be both exciting and difficult but it is important to maintain healthy eating habits which will help prevent weight gain in college.

Tips to avoid the freshman 15:

• Watch portion sizes
• Don’t think of the cafeteria as an all-you-can-eat buffet!
• Eat well rounded meals that include all of the food groups.
• Exercise
• College campuses are a great place to walk or ride your bike.
• Regular exercise will also help relieve stress.
• Get plenty of sleep
• Irregular sleep patterns make it hard for your body to adjust.
• Aim for 7 to 8 hours of sleep a night.
• Watch your drinks
• Soda, sports drinks and many other beverages can pack in lots of extra calories.
• Choose water as often as possible and limit other drinks to 1 a day.
• Listen for hunger cues
• Eat slowly so you recognize when you are full.
• Just because there is food there doesn’t mean you have to eat it!
• Eat smart snacks
• Keep healthy snacks such as fruits and vegetables handy so you always have a backup plan.
• Many times we confuse thirst with hunger. Drinking plenty of water throughout the day can prevent unnecessary snacking.

Additional health and nutrition information can be found at MissouriFamilies.org.

Contributor: Jenna Silverthorne, Dietetic Intern, KU Med & Denise Schmitz, M.A., R.D., Nutrition and Health Education Specialist, University of Missouri Extension, schmitzda@missouri.edu

Myth: MyPlate says to make half your plate fruits and vegetables but that is too expensive.

Answer: Busted!

There are many reasons to eat more fruits and vegetables. Making half your plate fruits and vegetables doesn’t have to take a big hit on your wallet. It is possible to fit fruits and vegetables into any budget. Here are some low-cost ways to get in your fruits and veggies:

• Use fresh fruits and veggies when in season. In season they are easy to get, taste great and are usually less expensive. Visit your local farmers' markets. Or plant your own garden — you can’t get any fresher than that!
• Fresh fruits and vegetables can spoil quickly, so buy small amounts more often to avoid waste. Seasonal and Simple: A Guide for Enjoying Fresh Fruits and Vegetables is a helpful guide for selecting, storing and preparing fresh fruits and vegetables.
• Ready-to-eat forms (pre-cut, pre-washed) are convenient but usually cost more.
• Use canned or frozen. They may be less expensive than fresh. Store brands can offer savings and are of comparable quality with name brands. Look for fruits canned in 100% fruit juice and lower sodium vegetables.
• Buy in bulk when on sale. A large size bag is often a better buy with fresh fruits and vegetables. Canned or frozen last longer, so you can stock up and store them.
• Plan to make leftovers. Keep a plastic container in the freezer to add leftover vegetables. When it gets full, use it to make vegetable soup.

Visit ChooseMyPlate.gov for more tips on eating fruits and vegetables.

Additional nutrition and health information can be found at MissouriFamilies.org.

Contributor: Karen Sherbondy, MEd, RD, LD, Extension Associate, Nutrition and Exercise Physiology, University of Missouri Extension, 816-655-6227

Myth: I don’t need to wash my water bottle if it just has water in it.

Answer: Busted!

There are many types of reusable water bottles on the market — glass, steel or plastic. You can choose the type based on your need or preference. But once you’ve chosen a bottle, keeping it clean is sometimes an overlooked, but important step to keep you healthy.

Where did you last leave your water bottle? Was it in a hot car or sweaty gym bag? What did you have in it? Was it water or a sports drink? Even if all you had in the bottle was plain water, your mouth has germs which can be transferred to the bottle. Conditions inside the bottle could be favorable for bacteria to grow.

Remember to treat your water bottle as you would any other glass, plate or bowl that you would use. Take it home and clean it daily with hot soapy water. You may need a brush to reach the corners and crevices in the bottle or lid. And don’t forget to clean the straw if there is one with the bottle.

With proper care, your water bottle can keep you hydrated and healthy.

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

Contributor: Karen Sherbondy, MEd, RD, LD, Extension Associate, Nutrition and Exercise Physiology, University of Missouri Extension, 816-655-6227

Myth: It’s so hot I can put fruit in the back of my car window to dry.

Answer: Busted!

Drying is one of the oldest methods of food preservation, and methods for drying foods have become more sophisticated over time. There has been renewed interest in this form of food preservation and people are rediscovering drying foods at home.

Drying removes the water from food, which is how properly dried and stored foods last for so long. Microorganisms that cause food to spoil can’t survive with less moisture.

Drying doesn’t improve the quality of fruits or vegetables, so it is important to choose produce of high quality and at the desired stage of ripeness. Most fruits need pre-treatment before drying to reduce vitamin loss, flavor loss, browning and deterioration during storage.

Foods can be dried in the sun or in a solar dryer, but using an oven or electric dehydrator is more reliable than depending on the weather. Temperatures and humidity levels can be unpredictable, so food may sour or mold before drying is completed.

An electric dehydrator uses warm air and good air circulation to remove moisture from food. A drying temperature of 140 degrees F is recommended and drying times vary from a few hours to a full day. Times depend on the moisture content, amount of food, room temperature and humidity.

The temperature in the back car window on a hot summer day can far exceed the recommended drying temperature and there certainly isn’t good air circulation that is needed for proper drying. You may end up with cooked fruit, not dried fruit. If the food cooks on the outside and moisture can’t escape, the food can mold.

Remember that drying is a form of food preservation. As with any food preservation method, safe practices are the key. See Quality for Keeps: How to Dry Foods at Home for more information.

Visit the MissouriFamilies website for more information about nutrition and food preservation.

Contributor: Karen Sherbondy, MEd, RD, LD, Extension Associate, Nutrition and Exercise Physiology, University of Missouri Extension, 816-655-6227

Myth: It’s too hot to exercise.

Answer: Busted, but...

It has been a grueling summer with high heat and humidity — it is important to pay attention to the effects of this type of weather on the body. High heat and humidity can make exercising dangerous by overwhelming the body’s cooling mechanisms, leading to heat illnesses, such as heat cramps, heat exhaustion or heat stroke.

It may be better to work out around the heat in the summer just as we do with the cold in winter. To prevent heat-related injuries:

• Exercise in the cooler times of the day.
• Wear lightweight clothing.
• Drink plenty of water before, during and after activity to prevent dehydration.
• Slow it down — reduce the intensity or duration of your activity.
• Check the heat stress index before beginning exercise and use appropriate caution if it is over 180.
• Move your exercise indoors. Walk at the mall, use home exercise equipment, try a new exercise, dance class or video.

Recognize the early warning signs of heat illness, which include cramps, excessive sweating, cold clammy skin, normal or slightly elevated body temperature, paleness, dizziness, weak and rapid pulse, shallow breathing, nausea, headache, etc.

You can still be active in the summer, just make sure to take a few extra precautions to ensure your safety.

Additional nutrition and health information can be found at MissouriFamilies.org.

Contributor: Karen Sherbondy, MEd, RD, LD, Extension Associate, Nutrition and Exercise Physiology, University of Missouri Extension, 816-655-6227

Myth: Iceberg lettuce is just as healthy as other greens.

Answer: Busted!

Unfortunately, iceberg lettuce is not a nutritional powerhouse of any kind. It is about 95% water and, compared to other leafy greens, it's nutrient make-up is extremely low.

Try darker leafy greens such as romaine or spinach for your salad. These have more nutrients than light-colored iceberg lettuce. They are also higher in B vitamins, lutein (for vision health), folate, vitamins A and K, and fiber.

If you can’t part with iceberg, mix other greens into your salad and add other veggies to bump up the nutrient content of your salad. A healthy salad can be a great way to help you make half your plate fruits and vegetables.

Additional nutrition and health information can be found at MissouriFamilies.org.



Contributor: Karen Sherbondy, MEd, RD, LD, Extension Associate, Nutrition and Exercise Physiology, University of Missouri Extension, 816-655-6227