Myth: There aren’t any good food choices when traveling on spring break.

Answer: BUSTED!

Want to eat healthy while traveling on spring break? Here are 3 good tips:

• Scope out the airports you will be in by doing an online search to see what healthy restaurants they have available.
• For the restaurants in the airports or along your driving route, check out their menus online to find healthy options.
• Bring bottled water and other healthy snacks like pre-cut veggies, nuts, fruits. Whole wheat bread with peanut or other nut butter is also a good snack.

For more ideas, check out Road food on MissouriFamilies.org.

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

Myth: There aren’t any good free apps that teach my child about making healthy food choices.

Answer: BUSTED!

There’s a new entry into the world of mobile apps for parents and caregivers looking for free apps that teach children about healthy eating in a fun and engaging way. Body Quest: Food of the Warrior! is a series of seven iPad apps tested with third graders. Six Body Quest warriors are the narrators/guides in these mobile apps: Body Doc, Muscle Max, Graino Supa, Shining Rainbow, Fiberlicious and Super Slurper. Each of these warriors have super powers that come from healthy foods and drinks.

• Body Doc explores the goodness of fruits.
• Muscle Max ‘pumps you up’ with healthy sources of protein.
• Graino Supa is the warrior focused on healthy grains.
• Shining Rainbow shines the light on vegetables.
• Fiberlicious reminds us where to find fiber and why it’s good for us.
• Super Slurper is the warrior touting cool drinks for kids – water and milk.

Your child will learn what it takes to be a Body Quest warrior. Each of the seven apps includes challenges like getting over fears of trying new foods and more.

For information about the content of each free app go to www.aces.edu/family-health/health-nutrition/bodyquest/iPadApps.php or download them using the search title, Body Quest.

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 quick and easy weekday breakfast ideas for me and my family.

Answer: BUSTED!

Breakfast is an important meal but it can be hard to figure out what to eat first thing in the morning. Whether you and your family have time to sit down and eat together during the week or if you want some ideas as you head out the door, these tips will get you started.

1. Think different! Cereal is not your only option for breakfast. Leftovers from the night before are OK to eat in the morning. Or try a whole wheat pita with eggs and diced tomatoes as a grab-and-go or sit-down option.
2. Other grab-and go-ideas: low-fat yogurt, fruit, whole wheat crackers and hummus.
3. Most of us don’t get enough vegetables in our diet. Breakfast may provide some opportunities to add these nutrient-packed and low calorie foods. Try hummus and carrots, or raw veggies with low calorie dip. The good thing about veggies is that they fill you up so you are good to go until lunch.
4. Make a smoothie in the morning to sip on your way to work or school. This is a good way to add low-fat milk or yogurt and fruit to your diet. An interesting tip: add some spinach leaves to your smoothie. You won’t taste them and this is another way to get more daily vegetables.
5. Plan it! While you are washing the dinner dishes or setting aside everyone's clothes for the next day, plan what you will have in the morning before you head out the door. Start with these suggestions and have your family members conjure up some new breakfast ideas.

Try these No-Bake Breakfast Bars for a new morning treat. They can be made quickly and easily ahead of time and they're perfect for a breakfast on-the-go.

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

Myth: Some of the information on food packages isn’t very clear.

Answer: YOU’RE RIGHT!

But, help is on the way. Like you, about 42% of adults look at the label while shopping, according to a USDA study. Unveiled today were proposed changes to the Nutrition Facts panel you see on food packages. If these changes are made, the information on your food label would get a reality check. How so?

• Serving sizes would be more realistic. A bottle of 20-ounce soda would be considered as one serving instead of two. No more having to do the math to get the total calories in a bottle. That pint of ice cream? 4 servings? Really? No, in the real world we serve ourselves one cup so a pint would be two servings.
• Added (refined) sugars would be new information provided on the label because Americans consume too much sugar and there is much evidence linking high sugar in the diet to heart disease.
• There will be no hiding from the calorie information on the label. The number of calories will be bigger and bolder. Calories from fat would no longer be on the label next to the total calories.
• Vitamins and minerals that appear on the label will change. Vitamins A and C will be dropped. Vitamin D and potassium will be added. Americans aren’t getting enough vitamin D for good bone health. Potassium is also an important part of our diets as it may help to lower blood pressure. Calcium and iron will remain on the label.
• In addition to the proposed new format with the changes above, an alternative label format is provided. The amount of various nutrients is presented differently in sections. There’s a ‘Quick Facts’ section that includes fats, carbohydrates and protein, an ‘Avoid too much’ section for saturated and trans fat, cholesterol, sodium and added sugars, and a ‘Get enough’ section with fiber, vitamin D, calcium, iron and potassium.

The public is asked to provide comments for the next 90 days. For more information, go to www.fda.gov/NewsEvents/Newsroom/PressAnnouncements/ucm387418.htm. There is a button at the top of the page for the Spanish version of this announcement.

Click image to see larger version

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

Myth: Superfruits are the best fruit choices for my family.

Answer: BUSTED!

All fruits are beneficial, not just superfruits

Superfruit – sounds like a fruit that is SUPER good for your health and maybe even has some superpowers. You might have first heard of superfruits when watching TV where they are touted on informational TV shows or advertised in commercials. Or maybe you read about the superfruit of the moment when a new study was released.

Introduced in 2005, superfruit is a marketing term, not a scientific one. Over time the superfruit of the moment has changed from pomegranates to acai berries to goji berries. Generally, superfruits get their name because of their antioxidants. Antioxidants may prevent or delay cell damage. This cell damage is thought to occur in some chronic diseases like heart disease and cancer.

Superfruits are marketed as exotic and they aren’t widely available. This means they will cost you more money than other fruits in your grocery store. The bottom line is that eating a variety of fruits and vegetables is an important part of good health. They contain antioxidants that fight disease and also contain vitamins, minerals and fiber. Another reason to choose fruits and vegetables? They are low in calories.

Read more about the benefits of eating fruits and vegetables at http://missourifamilies.org/features/nutritionarticles/nut393.htm

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

Myth: There aren’t any ‘healthy’ gift options for Valentine’s Day.

Answer: BUSTED!

Cook a healthy meal for your valentine!

It may seem like the only way to show you care on Valentine’s Day is to give candy, but what better way to show some love than to give the gift of good health? Here are alternative gift ideas for this Valentine’s Day.

• Buy (or make at home) chocolate covered strawberries. Use dark chocolate with 60% cocoa or more. Why? Strawberries and dark chocolate contain flavanols. These substances have antioxidant and anti-inflammatory properties which may help ward off diseases like heart disease and cancer.
• Still want to include chocolate in your Valentine’s Day treat? Set a relaxed mood and make a mug of hot cocoa for your sweetie. Use cocoa powder that has not undergone Dutch processing. This kind of cocoa also has flavanols for good health. Use skim or low-fat milk in the cocoa for a healthier and lower-fat treat.
• You know that fruits are healthy – high in fiber and nutrients, low in calories and sodium. How about giving an edible fruit arrangement instead of a bouquet of flowers? You can also make your own arrangement especially if your sweetie has a favorite fruit. Just search online using the term ‘edible fruit arrangement’ to find some good online sources for this DIY Valentine’s Day gift.
• Nothing says love more than making a meal for someone else. How about making a relaxing healthy dinner? Or prepare the meal together to make it more special. Try a stir-fry dish or sauté some salmon and greens. Time together is the best gift you can give to someone to show you care.
• Valentine’s Day falls in the middle of winter. It’s hard to think about gift ideas that involve being active together for good health. Give the gift of fun and get a pass for a local gym. Take a relaxing walk or a class together.

So there you have it. There really ARE alternative ways to celebrate Valentine’s Day that include the gift of good health. Enjoy!

Read more about the benefits of dark chocolate at http://missourifamilies.org/features/nutritionarticles/nut364.htm

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

Myth: If a food has the word ‘simple’ in the name, it’s a healthy food choice.

Answer: BUSTED!

If you’ve been following food labeling as I have been, you have probably noticed how many manufacturers use the word ‘natural’ on packaging to attract consumers to their products. Natural sells. Consumers assume a food labeled ‘natural’ is healthy. The problem? What does natural mean? The Food and Drug Administration’s take on natural is this: It’s OK for manufacturers to use the term if the food doesn’t have "added color, artificial flavors or synthetic substances." The United States Department of Agriculture says that meat and poultry can be labeled ‘natural’ if they are minimally processed and have no artificial colors, flavors or preservatives.

As you might expect, some lawsuits have arisen from the use of the vague term ‘natural’ on foods. The result? Some companies are not using this on foods anymore. Some have replaced ‘natural’ with the words ‘simple’ or ‘simply.’ What does it mean? There’s no standard definition as with ‘natural.’ But you can be sure that the word likely resonates well with consumers who see it on the label and think the product is a healthy food choice. It might be. Or it might not be.

Check the Nutrition Facts label & ingredients list

How can you tell whether or not the item is actually healthy? The Nutrition Facts label will tell you the amount of calories, fat, sodium, sugar and fiber that is in the product. And skim the ingredient list to see where certain ingredients land on the list (the higher up the list, the more there is in the product). In the case of sugar, you might see several types of sugar or sweetener on the list meaning that the product has more sugar than you think.

Read more at missourifamilies.org/features/nutritionarticles/nut300.htm

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

Myth: Low-calorie foods I prepare have no taste.

Answer: BUSTED!

Although you might be right, your dishes may just be in need of some flavor boosters. To compensate for the fat, sugar and salt that you may be missing, a few additions may be just what you need. Here are some ideas:

• Have you heard about Sriracha? It is a hot sauce made with chili peppers, vinegar, garlic, sugar and salt. It's low in calories but high in flavor. Here are some ways you can use it to boost flavor: add to low-fat sour cream as a tasty dip for veggies or to low-fat mayo for a flavorful sandwich dressing. Think turkey or vegetarian burgers have no flavor? Add Sriracha to a turkey/vegetarian burger on a whole wheat bun. Tofu not flavorful enough for you? Add Sriracha to your stir fry to bring up the flavor.


• Sambal oelek is another flavoring that you may not have heard of. It is a chili paste made with salt, sugar and vinegar. Add to a low-fat cheese sandwich for a flavor boost. If you are looking for some new flavor for egg substitutes, add sambal oelek for that extra ‘kick.’ If you are making veggie sandwiches your ‘go-to’ way to get more vegetables in your diet, add this chili paste.


• Herbs and spices always add that extra flavor boost that dishes need. Some flavors that you may not have tried include smoked paprika and chipotle powder – both add a smoky flavor especially in dishes that are made with little to no salt added.


• Curry pastes are my favorite flavor to add to stir-fry dishes. They are low in calories but add a nice pop of flavor. You can find pre-made curry sauces in the grocery store but make sure the calories and fat aren’t too high or your stir fry dish will not be as healthy a choice as you might have thought.

Find more healthy food preparation information at 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 hard to get my children to choose healthy snacks.

Answer: BUSTED!

What does a traffic light have to do with making healthy food choices? A hospital in Massachusetts set up a traffic light menu system in their cafeteria to help guide consumers to pick healthier options. Green circles were ‘go’ items – pick these items often. Yellow circles were OK choices. Red circles indicated foods you should only have occasionally because of their fat, sugar, sodium or calories.

The hospital also made changes in placement of items. For example, healthier items were placed in the front and at eye level for easier access. And salads and water bottles were made easily available around the cafeteria.

The results? The system worked! They found that healthier food choices persisted 2 years after implementation.

Dr. Thorndike, a physician who implemented the system suggests that this approach could be used at home, too. Fill a drawer or box in the pantry and set up an area in the refrigerator with ‘go’ (green) snacks that your children can choose from whenever they want. Need some ideas for your ‘go’ snacks? For the cupboard, include individual portions of canned fruit in fruit juice, baked chips, pretzels, low-fat graham or animal crackers or reduced-fat popcorn. For the refrigerator, have cut-up veggies like carrots, celery, broccoli or cherry tomatoes, low-fat yogurt or sugar-free or fat-free pudding snacks. Go to extension.missouri.edu/p/N357 for more ideas.

Don’t forget that snack placement also plays a role. Use it to your advantage in your home. Make sure healthy ‘go’ snacks are easy to find. Keep a bowl of fruit in the kitchen and put chips and cookies away in high cupboards and at the back of shelves – out of sight, out of mind.

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 recipes that are healthy and that my family will enjoy.

Answer: BUSTED!

The folks at the United States Department of Agriculture who brought you MyPlate have hit it out of the park again by sharing family-tested recipes that are healthy and tasty.

Looking for a main dish that is quick and easy? Turkey Tetrazzini made with reduced-sodium chicken broth, low-fat milk instead of half and half, light butter and whole wheat pasta may be just what your family is craving. All of these recipe changes result in a recipe that is a third of the solid fat, half the sodium and has more vegetables and whole grains than the original version without sacrificing flavor or texture.

How about a side dish that is low in fat and sodium and fun for the kids to eat? Green-Mash Potatoes is the ticket. Green peas add a slightly sweet flavor. Skim milk lowers the fat. The final product is lower in sodium than the traditional version.

Finally, a dessert that is healthy and tasty. This Banana Pudding Parfait uses non-fat milk, fat-free whipped topping and (drumroll please) replaces sweetened condensed milk with low-fat vanilla yogurt. These ingredient changes mean this version is a third of the calories, less saturated fat and half the sodium of the original recipe yet still creamy and tasty. Family members rate this a hit!

These three recipes are examples of small ingredient substitutions that mean healthy AND tasty in the New Year. Enjoy!

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

Myth: Energy drinks are a good way to get the energy I need during the holidays.

Answer: BUSTED!

Tempted to reach for an energy drink to get that energy rush you need when you are running around during the holidays? There ARE other ways to feel more energetic — see the list below. These options are healthier than energy drinks and some are cheaper, too.

• Eat as soon as you can after rising in the morning. Your body needs fuel when you wake up. We call this ‘breaking the fast.’ 
• During the day, consume small portions of healthy snacks that contain protein for staying power and the energy you need. Some examples? Nuts, yogurt with fruit, or carrots with hummus. 
• Get moving! Being active brings your energy level up. Exercise is a natural stimulant and it makes you feel energized. 
• Take a break if sitting for long periods. A 10 minute ‘get up and move’ break every hour gives you the energy your body – and mind – need. 
• Get enough sleep! You’ll wake feeling refreshed and full of energy.

Why avoid energy drinks? They contain caffeine and other ingredients that have caffeine. Caffeine is a stimulant that may cause side effects like headaches, anxiety and a raised heart rate. Caffeine may negatively interact with some medications such as decongestants and antidepressants. And the sugar in many energy drinks makes them as full of calories as soda. Healthier and cheaper drink choices are 100% fruit juices, low-fat milk and water.

For more information, see Be wary of energy drinks.

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 offer healthy choices at Thanksgiving when my family just wants the favorites, some of which aren't healthy at all.

Answer: You’re right, but let’s bust the myth that comfort foods can't be made healthier!

Lighter and healthier holiday meals don’t have to mean no flavor or enjoyment. Yes, Virginia, you CAN prepare comfort foods so that they taste good but have less calories and fat. Here are some ideas to consider:

• Add low calorie but high fiber to your stuffing. Why high fiber? It fills you up. Veggies like carrots, celery and mushrooms fill you up without a lot of calories. You can also get some tasty sweetness with not a lot of calories by adding apples and butternut squash to your stuffing.


• Sweet potatoes with marshmallows and maple syrup – the ultimate comfort food! Another way to prepare sweet potatoes that still provides that sweet taste is to cube the potatoes, spray with vegetable cooking spray and sprinkle with brown sugar and black pepper (or other spices like cinnamon). Roast at 350-400 degrees until lightly browned. I enjoy this treat throughout the winter even if it’s not a holiday. Makes a healthy and filling snack when I want a ‘sweet treat.’


• Is pumpkin pie your holiday tradition? Consider making it without a crust. You cut calories and fat by preparing it this way but you still get the goodness of the pumpkin pie.


• Mashed potatoes a family favorite? Some recipes suggest pureeing cooked cauliflower and adding garlic and chicken broth for flavoring. Not that adventurous? Try making half mashed potatoes and half pureed cauliflower.

And if you really can’t give up any of your holiday comfort foods, then remember to get back to healthy eating and being active the day AFTER Thanksgiving! Happy holiday!

For more ways to make your holiday recipes healthier (but still delicious), see the Makeover Your Holiday Meals with MyPlate! series on the USDA blog or on the MyPlate Facebook page. You’ll find recipes and other tips in this 8-week series.

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

Myth: Trans fats have already been taken out of our foods.

Answer: BUSTED, kind of...

Trans fat allows foods to have a longer shelf life. Partially hydrogenated oil is a source of trans fat in our diet and it is found in many processed foods including desserts, microwave popcorn and crackers. Trans fat raises your bad cholesterol, lowers your good cholesterol and increases your chances of getting heart disease. Because of these health risks, the Food and Drug Administration (FDA) is proposing that all trans fats be removed from foods.

The reason people think trans fats have already been taken out of the food we eat is because, in 2006, the FDA required food labels to list how much trans fat was in a packaged product. This focus on trans fat caused many manufacturers to start changing their products so that their products were trans-fat free or almost trans-fat free. In 2007, New York City banned trans fats in restaurants. Since that time, 15 states and other places have banned trans fat and more than 10 fast food restaurants have eliminated trans fat entirely.

However, current FDA regulations allow manufacturers to label a food trans-fat free if the food has 1/2 gram of trans fat per serving. So, many foods may still have a small amount of trans fat in them. Although 1/2 gram may seem like a very small amount, if you eat several foods with that amount during the day, it starts to add up. The American Heart Association recommends that people should eat less than 2 grams of trans fats a day. The Institute of Medicine recommends keeping the amount of trans fat in your diet as low as possible.

The FDA proposal is the beginning of a long process. There will be a 60 day comment period. After this, the actual process to implement this change will occur gradually to give food manufacturers time to find alternative ingredients for their products and change food labels. This proposal will affect the way that many of our foods are made.

In the meantime, the best advice to avoid trans fat is this: Focus on choosing foods like fruits and vegetables, lean meat and dairy, and whole grain breads and cereals. Read the ingredient list on packaged foods to see if it includes partially hydrogenated oils.

For more information about healthy food choices, visit MissouriFamilies.org

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

Myth: It’s hard to find information or reviews of nutrition and health apps.

Answer: BUSTED!

There ARE thousands of nutrition and health apps. Which one is right for you? The University of Missouri Extension has a new publication to help you: “Apps to Know from the Nutrition and Health Pros” (free to download). This publication lists apps with several healthy behaviors in mind. Looking for a general food and nutrition app that you can use to track your food intake and physical activity? This publication provides a suggestion for you. Want to find healthy recipes? Two apps are summarized and reviewed for you. Want to manage your diabetes, track your workouts or reduce your stress? Suggested apps are provided. All apps listed on the publication were evaluated by University of Missouri Extension Nutrition and Health Education Specialists.

In addition to the reviews of apps, each app category provides a tip to help consumers as they look to change their health behaviors. University of Missouri Extension programs of interest are included in the publication, including Stay Strong, Stay Healthy (a strength training program for middle-aged and older adults) and Taking Care of You (a program to help deal with stress).

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

Myth: It’s too hard to make something quick and easy to eat on my way to work.

Answer: BUSTED!

Put down the convenience store sandwich or hand-held breakfast food and make it at home. You’re not alone if you buy your early morning on-the-go food on your way to work. These quick-to-eat and portable foods are popular with those seeking early morning dashboard dining. And the flavors in these products are decidedly making use of more ethnic flavors than in the past.

There are at-home alternatives to frozen or heat-and-go stuffed sandwiches that are more nutritious. Why make them at home? You control the ingredients meaning you can keep the calories, fat and sodium low. And you control the flavors. You can use a particular sauce, spice or herb to liven up your early morning feast.

Here are some ideas to make your grab-and-go breakfast a hit with your taste buds while also boosting nutrition:

• Make a whole wheat pita pocket the ‘delivery vehicle’ for your filling. Whole wheat adds fiber and other nutrients and it will fill you up. Whole wheat tortillas are another option.


• Choose your protein. It can be lean, cooked, grilled chicken strips, low-fat shredded cheese, garbanzo beans, nuts or seeds.


• Add the crunch with foods like diced apples, shredded cabbage or peppers.


• Now comes the flavor and your creativity. Vegetables such as roasted tomatoes add a smoky flavor. You can mix ethnic sauces with the filling ingredients to keep your taste buds interested: sweet orange sauce, teriyaki sauce or hoisin sauce. Some of these sauces may be high in sodium, so keep the amounts low. You can use herbs and spices such as black pepper or curry instead of these sauces for flavor without the calories or sodium.

So start making your at-home versions of hand-held breakfast foods – you’ll save some money while you’re at it!

For more information about healthy eating, visit 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 impossible to eat healthy around Halloween.

Answer: BUSTED!

YES, YOU CAN survive Halloween. This time of year is often a challenge for those who try to make healthy choices but feel they are surrounded by an environment that has candy available almost everywhere. At the supermarket you can find large displays or even entire aisles dedicated to Halloween candy.

Think you can escape when you’re at work? Probably not. This becomes even harder after Halloween when leftover candy from trick or treating is toted into offices and workplaces.

Here are some tips for your Halloween survival kit:

• Be prepared for this time of year. Bring healthy and filling snacks to work such as fruits, veggies, nuts, popcorn, hummus and whole wheat crackers or low-fat yogurt. You will be less tempted to fill up on candy if you have an alternative handy. Eating breakfast or something before you head to work will also fill you up and help you walk right on by those office temptations.


• Ask officemates if they can place the treats in an out-of-the-way place. Why? Studies have shown that if food is in plain sight it is more likely to be eaten, which is a great idea for when parents want their kids to eat more fruits. It’s not helpful when candy is left out and you pass by it every time you walk through the office.


• OK, indulge but use portion control. Try this mindful eating approach. This will take a few minutes. Open your favorite small snack-size candy. Notice the color and texture. Smell the aroma of the candy. The purpose of this activity is to pay attention to the entire experience of eating. This is part of eating mindfully. Then, start taking small bites. Try to take as many small bites as possible. Each time you bite and chew, think about what it feels like and what it tastes like. Enjoy the experience! Being mindful when eating helps us to slow down our eating. We can then experience the many aspects of eating. For more information about mindful eating, go to http://missourifamilies.org/features/healtharticles/health79.htm

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

Myth: I have all this canned pumpkin puree but I can only use it for baking.

Answer: BUSTED!

Think pumpkin puree is only for baking? Think again! Pumpkin puree is a versatile product. It’s generally a favorite fall ingredient, when pumpkins are most available. For steps to prepare and freeze your own pumpkin puree, see Many uses for pumpkin.

If you opt for canned pumpkin puree remember that it can be used in so many ways throughout the year when fresh pumpkins aren’t available.

Why find ways to use pumpkin puree? It is low in calories – about 40 calories in ½ cup and it is a good source of fiber and other vitamins and minerals like vitamin A and potassium. Most Americans don’t get enough potassium in our diets but we should because it is important for healthy blood pressure.

Here are some easy – and perhaps surprising ways – to add pumpkin puree to your favorite foods.

1. Search the web and you’ll find lots of recipes using canned pumpkin puree. The ingredients are simple: canned pumpkin puree, broth, milk, and spices like pumpkin pie spice or cinnamon and nutmeg. Substitute curry powder for the spices for a different flavored soup.
2. Add canned pumpkin puree to chili to add more flavor, fiber and thickness.
3. Making a quesadilla or pita pocket filled with veggies? Spreading pumpkin puree on it adds new flavor combinations with the veggies and other ingredients.
4. Pump up your sweet potato mashed potatoes with pumpkin puree. It will give you a new twist on an old favorite for holiday dinners.
5. Mix pumpkin puree with cream cheese and add pumpkin pie spice or other spices for a homemade spread.
6. Add pumpkin puree to yogurt, smoothies or oatmeal along with some spices like cinnamon to make it hearty and sweet.

Can you think of other ways you can add pumpkin puree to your favorite dishes?

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

Myth: It’s impossible to find gluten-free foods in the grocery store.

Answer: BUSTED!

Until now there’s been no standard for how much gluten is allowed in a product labeled “gluten-free.” Manufacturers wanting to sell gluten-free foods will have to follow new standards set by the Food and Drug Administration (FDA). Gluten is a protein found in breads, cakes, cereals, pastas and other foods. It is estimated that 1 percent of Americans have been diagnosed with celiac disease. They are unable to absorb nutrients and may develop anemia, osteoporosis and other conditions. Others may be sensitive to foods containing gluten.

Foods labeled “gluten-free,” “without gluten,” “no gluten” or “free of gluten” must follow these standards. The amount of gluten allowed in foods is no more than 20 parts per million. Why not use 0 parts per million? Currently, scientists can’t detect less than 20 parts per million in foods. And researchers have found that most people with celiac disease who are affected by gluten are able to tolerate this amount in foods. Other countries use this amount as well when labeling their foods. What does 20 parts per million look like? Picture 2 grains of salt in a piece of bread.

This new rule applies to all foods and drinks regulated by the FDA including dietary supplements. According to the FDA, most products on the market meet this standard. The new rule goes into effect one year from now. For more information go to http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm363069

And remember, gluten-free products aren’t necessarily low calorie or healthier for you. You still need to read food labels to find out the amounts of other ingredients in foods such as fat and sugar. Read more at http://missourifamilies.org/features/nutritionarticles/nut420.htm

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

Myth: It’s almost impossible to change habits to improve your health.

Answer: BUSTED!

Yes, changing habits is hard work. But almost impossible? No way! It takes time to break old habits and create new ones. Around the first of the year, many articles on establishing good habits such as making healthy food choices and being more active proliferate. No doubt, the influx of health-related articles has to do with the recent holiday memories - all the food consumed and the days missed being active. However, when it comes to changing food and physical activity habits, it seems that summer time might be a good time to start. Why? Summer brings a wide variety of fresh fruits and vegetables that are delicious, low in calories and filling. And the longer days allow more time to get out and be active. For example, if you want to add more walking into your daily routine, start by getting up in the morning now so that when winter rolls around, getting up in the morning is already an established part of your daily routine.

Here are some others tips to help establish healthy habits:

• Set small goals. These are your early and consistent “wins.” Setting and achieving small goals allows you to see progress and keep going.
• Change your environmental cues. Keep your sneakers and workout clothes in your bedroom (not in the closet) at all times. Seeing them is a daily visual reminder to be active.
• Plan – it’s not a dirty word! The night before think about when you are going to build activity into the next day’s schedule. Watch the weather and plan accordingly. Add activity to your online calendar. Use the weekend to make a healthy recipe, like stir-fry, so you have something on hand to eat later in the week when you are too busy to prepare something healthy.

These tips can help your healthy habits become easy changes for you to make. For more tips about getting and staying motivated for your good health go to: http://missourifamilies.org/features/healtharticles/health60.htm

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

Myth: Food prep takes a lot of time.

Use a mandoline to slice fruits and
vegetables thinly and quickly.

Answer: Busted!

Summer is not the best time to be in the kitchen preparing food. If you want to make your time in the kitchen all about making healthy, quick and easy foods, keep these gadgets in mind.

• Skillet or wok for stir-fry: Every kitchen should have a skillet to make a quick stir-fry. Stir-fry dishes are easy to prepare, cook quickly and are a great way to get more vegetables in your meals.
• Oil mister for sautéing in your skillet: This gadget can help you control the amount of oil you use when sautéing vegetables. You can also use it when adding oil or oil-based salad dressings to salads to control how much dressing you use.
• Blender: Make your own smoothies at home and control what goes in them. Be sure to add some greens to your homemade smoothies like spinach as a way to get more vegetables! An immersion (hand-held) blender is an alternative to a blender.
• Coffee grinder: This handy tool can be used to grind spices. Spices are a low calorie and flavorful way to add zest to salads and other dishes. Tip: Toast spices briefly in a skillet to bring out their flavor and then grind them.
• Mandoline (slicer): This tool allows you to thinly slice potatoes and other vegetables when roasting or baking them, instead of making fried chips.
• Fruit-infuser pitcher: Add flavor to your water by infusing it with the natural flavors from fruits.

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