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

Myth: I can just put the beans from my garden directly in the freezer.

Answer: Busted!

Vegetables frozen without blanching are safe to eat, but the quality will not be good. Blanching (scalding vegetables in boiling water or steam for a short time) is a must for almost all vegetables. Blanching stops the action of enzymes. If enzymes remain active during freezer storage, they can cause undesirable changes in flavor, texture and color, as well as loss of vitamin A and vitamin C.

Blanching time is crucial and varies with vegetables. Under-blanching stimulates the activity of the enzymes and is worse than no blanching. Over-blanching causes loss of flavor, color, vitamins and minerals. See this guide for recommended blanching times for specific vegetables.

If you spend all the time growing vegetables and tending your garden, blanching may seem like one extra step. But it is a necessary step to maintain that fresh garden flavor.

For information on different methods for blanching and preserving foods, refer to Quality for Keeps: Freezing Vegetables (pdf). For more information about nutrition and food preservation, visit MissouriFamilies.org.

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

Myth: You can't grill fruits and vegetables.

Answer: Busted!

Everything tastes better on the grill, and fruits and vegetables are no exception. While you have the grill going for your entree, include fruits and vegetables too. Grilling is a great way to prepare healthy fruits and vegetables in a quick and different way and keeps the heat out of the kitchen.

Since fruits and vegetables cook quickly on the grill, they retain their vitamins and minerals. Watch fruits on the grill a little more closely, as overcooking can make them mushy.

Wrap vegetables in aluminum foil. Smaller pieces of fruits or vegetables can be put in a grill basket. Peppers, onions, cherry tomatoes, mushrooms, pineapple chunks and new potatoes are easy to put on skewers for kabobs. For added flavor, try different spices, marinades and sauces when preparing fruits and vegetables.

Be sure to avoid cross-contamination when grilling. Keep raw meat and juices away from fruits and vegetables on cutting boards, platters and cooking and serving utensils.

New MyPlate guidelines tell us to make half our plate fruits and vegetables. What better way to get a tasty plate with grilled fruits and vegetables!

For more information on selecting, storing and preparing fresh fruits and vegetables, see Seasonal and Simple: A Guide for Enjoying Fresh 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 can use a microwave for home canning.

Answer: Busted!

As wonderful as microwaves are, they are not appropriate for home canning. The purpose of canning is to destroy bacteria and prevent food-borne illness. Improperly canned foods provide an ideal environment for Clostridium botulinum bacteria to grow. There are only two approved methods for canning food at home — boiling water canning and pressure canning.

Microwaves can’t reach a high enough temperature to safely destroy bacteria. They also heat unevenly, so you can’t guarantee consistent heat to each jar during processing. As a result, cold spots could protect bacteria from being destroyed. There is also a risk of the jars exploding when removing them from the microwave due to the vigorous boil. Use safe canning practices and skip the microwave when canning.

For more information on home canning, see Quality for Keeps: Steps to Success in Home Canning.

Additional nutrition and food safety 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: Watermelon has no nutritional value - it’s all water.

Answer: Busted!

Watermelon has been a summer favorite for generations. While it is true that watermelon is largely water (about 91%) and can be a refreshing treat on a hot summer day, it does merit some nutritional value as well.

Sweet, juicy watermelon provides vitamins A and C, potassium and magnesium. It has no fat or cholesterol and is low in calories (about 50 calories for 1 cup diced melon). Watermelon is also an excellent source of lycopene, an antioxidant found in red plant foods that can protect against certain cancers.

Choose watermelons with a smooth surface and a yellow underside. That is the part of the melon on the ground during the ripening process. If there is not a pale yellow side to the melon, it was most likely picked before it was ripe.

Store whole watermelon at room temperature until fully ripened and refrigerate up to one week. Cut watermelon can be stored in the refrigerator for 3 to 4 days. For food safety, always wash the outside rind before cutting the melon open.

Try a watermelon smoothie, add watermelon to salads, or make a tasty salsa by mixing in some watermelon. There are many ways to enjoy this refreshing taste of summer!

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

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

Myth: MyPlate doesn’t really tell me what to eat.

Answer: Busted!

Although MyPlate doesn’t give us guidance on exact amounts to eat, it does serve as a visual reminder for what our plates should look like. The key message to remember with MyPlate is to make half your plate fruits and vegetables.

By following just this one tip, we can cut our calories and improve nutrition and health benefits without even trying.

The challenge may be how to eat more fruits and vegetables. The place to start is to have them readily available. You can’t eat them if you don’t have them. Always having fruits and vegetables on hand is the first step to making half your plate fruits and vegetables. Try these tips to get you started:

• Buy fresh fruits and vegetables when they are in season and at their peak flavor.
• Keep a supply of fruits that are dried, frozen and canned (in water or 100% juice), so that you always have some on hand.
• Stock up on frozen vegetables for quick and easy cooking in the microwave.
• Buy vegetables that are easy to prepare. Purchase pre-washed bags of salad greens and add baby carrots or grape tomatoes for a salad in minutes.
• Consider convenience when shopping. Try packages of pre-cut fruit for a healthy snack in seconds. Choose packaged fruits that do not have added sugars.
• Buy packages of vegetables such as baby carrots or celery sticks for quick snacks.
• If you see it you will be more likely to eat it. Have a bowl of whole fruit on the table or counter. Keep bowls of cut-up fruit and vegetables in see-through containers in the refrigerator for quick snacks.

For more information on seasonal fruits and vegetables, order Seasonal and Simple: A Guide for Enjoying Fresh Fruits and Vegetables.

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

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