Myth: Kohlrabi has to be cooked before eating.

Answer: BUSTED!

Kohlrabi is a member of the cabbage family. The part we eat is the enlarged stem from which the leaves develop. This edible portion can be white, purple or green with a creamy white interior. It can be eaten raw in salads or cooked like a turnip.

Kohlrabi is a good source of thiamin, magnesium, folate, phosphorous, potassium, copper, manganese, fiber and vitamin C. In fact, one cup of raw kohlrabi contains 140 percent of the recommended daily amount of vitamin C and is only a mere 40 calories. So take advantage of all these health benefits by making kohlrabi a part of your diet.

Try out this recipe for Kohlrabi and Cabbage Slaw: http://missourifamilies.org/nutrition/recipes/KohlCabbSlaw.htm

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

Myth: Watermelon continues to ripen once it has been picked.

Answer: BUSTED!

Watermelons do not continue to ripen once they have been picked. Therefore, do not buy a watermelon that you know is not yet ripe thinking it will be ripe by the time you eat it.

A ripe watermelon will keep for up to two weeks if uncut and stored in an area where the temperature is between 45 and 50 degrees. A cut watermelon can be stored by covering the melon with cellophane or plastic to prevent drying out, and keeping it in the refrigerator for no more than three days.

Melons are a great value during the summer – low in cost, high in nutritional benefits and quantity. Additional nutrition information about melons can be found at: http://missourifamilies.org/features/nutritionarticles/nut290.htm

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

Myth: You can tell a watermelon is ripe by thumping on it.

Answer: BUSTED!

Thumping a watermelon is not a reliable indicator of fruit maturity. This is done by thumping the top of the melon. If the melon has a dull thud when thumped, it is very possible the melon is ripe. However, not all melons will give off a dull thud when ripe. For some watermelons, a dull thud may indicate an over-ripe melon.

The best indicator for ripeness for a watermelon is the change in color of the underside of the melon where it comes into contact with the ground. If this ground spot is yellow or a cream-yellow color, the melon is ripe.

Watermelons with brown, withered tendrils

A second indicator for ripeness is the tendrils on the watermelon stem should look brown and withered. The presence of a dead tendril helps to indicate ripeness.

Another indicator for ripeness is the skin color of the watermelon changes from shiny to dull. The skin will also be resistant to penetration by the thumbnail and will be rough to the touch.

Lastly, look for a melon that is nice looking, meaning free of dents, bruises and cuts. Select a heavy melon. Watermelons are made up of mostly water, so an ideal melon should be heavy for its size.

To learn about the nutritious benefits of eating watermelon, check out http://missourifamilies.org/features/nutritionarticles/nut408.htm.

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

Myth: Jumping rope is not considered exercising.

Answer: BUSTED!

Jumping rope is possibly the single most comprehensive and beneficial form of exercise a person can do. People of all fitness levels and athletic abilities can learn to jump rope in a relatively short amount of time. It is an exercise that is fun, entertaining and highly enjoyable.

Jumping rope can burn up to 1,000 calories per hour, depending on the pace a person jumps and their weight at the time, making it one of the most efficient workouts possible. It tones muscles in the entire body. Jumping rope optimizes cardiovascular conditioning and maximizes athletic skills by combining agility, coordination, timing and endurance.

Jumping rope is extremely enjoyable and can easily become a fitness addiction. Once you become even modestly proficient, the natural jumping rhythm takes over and hides the fact that you are actually vigorously exercising. This might explain why many athletes, especially professional boxers and other highly-conditioned athletes are literally able to jump rope for hours on end without tiring physically or mentally.

Additional information and tips on being active can be found at: http://extension.missouri.edu/p/N388

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

Myth: The fiber recommendation is the same for adults as it is for children.

Answer: BUSTED!

Dietary fiber is important for proper bowel function. It can reduce symptoms of chronic constipation, diverticular disease and hemorrhoids, and may lower the risk for heart disease and some cancers. The recommended dietary fiber intake for adults generally ranges between 20 to 35 grams per day. Although children benefit from a balance of fiber in their diet, they require less than adults. For children, ages 3 to 18, the Academy of Nutrition and Dietetics suggests that a child's age plus five equals the grams of dietary fiber he or she should eat daily. For example, a 3-year-old needs eight grams of fiber each day.

For infants and children under the age of 2 years, no recommended daily dietary fiber intakes have been established. Good sources of fiber include fruits, vegetables and whole grains. The Academy of Nutrition and Dietetics suggests introducing a variety of fruits, vegetables and easily digested cereals, along with adequate fluid levels, as solid foods are introduced into the child's diet.

Keep in mind that sometimes fiber can cause discomfort, so avoid adding too much too quickly. Add fiber gradually and slowly over time. It is important to drink extra liquids, such as water or milk, when increasing dietary fiber.

Fruits, vegetables and whole grains are good sources of fiber

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

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

Myth: White bread is the same as whole wheat white bread and whole wheat bread.

Answer: BUSTED!

Whole wheat bread and wheat spears

The difference between whole wheat white bread, whole wheat bread and white bread is in the type of wheat used.

Whole wheat bread is made with red wheat, which is darker in color. It has a slightly bitter taste and a coarser texture.

Whole wheat white bread is made with white wheat, which lacks the brown color. It has a milder flavor and softer texture. It differs from white bread because the wheat used in whole wheat bread still contains the bran, germ and endosperm of the wheat grain.

White bread is made with refined flour, which goes through a process that strips out the fiber-dense bran and the nutrient-rich germ, leaving only the starchy endosperm. This means that refined grain is not as rich in essential fatty acids, vitamin E, magnesium and zinc.

Some flour and bread manufacturers enrich their bread by adding back in extra vitamins, but it is always a better choice to eat whole grains. The fiber and protein from the bran and germ provide a more constant source of energy, which will keep you going long after the energy from refined grain is gone.

When selecting bread, choose breads that list "whole" grain as the first ingredient, such as "whole wheat," "white whole wheat" or "whole oats." If the label does not say "whole" first, it is not a whole-grain product.

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

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

Myth: On a vegetarian diet, you are sure to lose weight and become healthier.

Answer: Busted!

Some vegetarians, just like non-vegetarians, can make food choices that contribute to weight gain. For example, they may eat large amounts of high-fat, high-calorie foods or foods with little or no nutritional value, such as vegetarian prepared/frozen foods that are high in fat or sugar.

Vegetarian diets should be as carefully planned as non-vegetarian diets to make sure they are balanced. A vegetarian diet can be a healthy way to eat. The key is to consume a variety of foods and the right amount of foods to meet daily energy and nutrient needs.

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

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