Myth: Eating ‘clean’ is healthy.

Answer: Busted

It seems to make sense. Eat "clean" and you’ll be healthier. But is it that simple? Eating "clean" is a popular term now found in popular books, on blogs and in magazines. What does it mean? Unfortunately, there is no clear and consistent definition of "clean" eating. For some, it is a diet and for others it is a method used to make food choices, which reflects their lifestyle.

For some, "clean" eating is choosing minimally processed food. Sounds good, right? For most of us it isn’t practical to eat only minimally processed food because of our lifestyle, the cost of food, our food storage options and food availability. And there is no guarantee that a minimally processed food is healthier for you – it can still contain fat and sugar. For others, "clean" means looking at ingredient labels and choosing foods that don’t contain certain ingredients like sugar or sugar substitutes. If you remove specific foods or categories of foods from your diet in a quest to eat "clean," you run the risk of not getting a nutritionally balanced diet. And rules like this might make eating so restrictive that it’s unrealistic and not enjoyable.

Choosing more fruits and veggies (preferably fresh but frozen and canned are appropriate alternatives), lean dairy and meat with some plant-based options and whole grains provide the wholesome and high-nutrient food choices for good health. And choosing foods with less added sugar, fat and sodium will contribute to your overall good health and well-being.

For more information about healthy eating go to http://www.missourifamilies.org


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

Myth: It’s too time-consuming (and hot!) to make dinner at home during the summer.

Answer: Busted!

Summertime and the cooking is easy … or is it? During the hot summer months, it can be tempting to forgo cooking at home and take the seemingly easy option: eating out. If visions of sweating over a hot stove while preparing complicated meals are what you think of when summer rolls around, think again. Research shows that food eaten away from the home is higher in calories, sodium and lower in some nutrients including calcium and fiber. These nutritional differences can contribute to poor diets and increase your risk of heart disease, obesity and diabetes. When you prepare food at home, you control what goes into your meal and how much – what portion size – you will eat. Get out your stopwatch and consider these quick, easy and cool summertime dinner options:

• A whole-wheat pita bread pocket or whole-wheat tortilla filled with veggies, diced tuna, salmon or chicken and low-fat dressing or balsamic vinegar.
• A super salad made with greens, nuts and fruit with salad dressing on the side to dip your salad greens into.
• Pasta primavera – whole-wheat pasta and seasonings like basil, garlic and olive oil. Add lots of fresh or frozen veggies to make this a colorful, filling and healthy dish. Or try this summer squash pasta salad at http://missourifamilies.org/nutrition/recipes/SquashPastaSalad.htm.
• Make an open-faced sandwich with whole-wheat bread and pile lots of veggies on it.
• Make a quick stir-fry dish!
• Fire up the grill and make chicken and veggie kebabs with tomatoes and onions. Put the grilled chicken and veggies on top of a bed of whole wheat couscous, which is a quick-cooking pasta.

See, that wasn't so bad, was it?

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

Myth: There aren’t free online games to teach my child about healthy eating.

Answer: BUSTED!

Summer is meant for fun and being outside. But when you need a game for that ride in the car or a rainy day, choose games that continue to build your child’s nutrition knowledge and skills when school is out.

MyPlate Kids’ Place is now available online at http://www.choosemyplate.gov/kids/ and it has plenty to offer! There is a games page where your child can find online games that teach them about making healthy food choices. "Smash Your Food," one of the games on this page, is also a free mobile app for the iPad, iPhone and iPod.

Another online game is "Pick Chow" at http://www.zisboombah.com/pickchow. You choose foods to add to your plate and you see the protein, carbs, fat, fiber, sugar, saturated fat and sodium amounts change as foods are added. Your meal also gets a rating.

Two free mobile apps that can also help your child track what foods they eat are "Max’s Plate" and "Count Your Peas."

Being physically active is also an important part of good health. A free mobile app “Eat-And-Move-O-Matic” shows how to balance the calories from food choices with calories burned in physical activity.

And, parents, you may enjoy playing some of these games too. Play them with your kids so you have a chance to talk about making healthy food choices and being active.

So, this summer let the games begin!

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

Myth: There isn’t a place to find materials for kids to promote healthy eating.

Answer: BUSTED!

MyPlate Kids’ Place has arrived at www.choosemyplate.gov/kids/. Kids will find games, videos, songs, activity sheets, recipes and tips to help them eat healthier and move more.

• On the games page, your child will find a variety of online games that teach about making healthy food choices. Smash Your Food, one of the games on this page, is also a free mobile app for the iPad, iPhone and iPod.


• The videos (some made by children) promote healthy eating and being physically active, like the Fruit and Veggie Hokey Pokey.


• Under the ‘Move More’ section, your child can find out how to train like an astronaut. You and your child can also find out what it takes to achieve the Presidential Active Lifestyle Award.


• You and your child can find recipes created and tested by kid chefs (recipes are listed under ‘Topics’ on left side of page).


• Parents can find new ways to help kids make healthier food and physical activity choices with a series of short tip sheets. Topics like ‘Be a Healthy Role Model for Children’ and ‘Be an Active Family’ are just two of the tip sheets available. Links to other websites that promote healthy eating are also here too.

So start exploring MyPlate Kids’ Place!

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