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: Smoothies are always a healthy choice.

Answer: BUSTED! Well, sort of...

Smoothies can help you get fruits in your diet if you don’t enjoy eating fresh, frozen or canned fruit. Smoothies can be a good source of calcium, protein and fiber (if it has milk or yogurt) and Vitamins A and C (from the fruits or veggies). But they can also be a source of unwanted extra calories and sugar. Keep these tips in mind for the healthiest smoothie choice:

• If calories are your concern, choose a smoothie made with low-fat milk or yogurt.


• When comparing store-bought or prepared smoothies from fast food restaurants or other venues, seek out nutrition information online or in the store. Compare calories and sugar. Remember, 1 teaspoon of sugar is about 4 grams of sugar. If your smoothie has 30 grams of sugar, you are getting more than 7 teaspoons of sugar!


• Consider cost and calories when buying store-bought smoothies. The calories can really add up, especially if you choose a larger size. Choose the smallest size smoothie to keep calories in check.


• Making smoothies at home? Choose fruits that are in season to keep it low cost. If you have fruit that is overripe, smoothies are a good way to use it up.


• Smoothies are a great way to add veggies to your diet. Add a handful or more of spinach along with other ingredients. It won’t affect the taste but will add a nutritious ‘kick’ to your smoothie. Try this Mango Kiwi Smoothie – it contains fruit, yogurt and spinach.


• Pump up the flavor of your smoothie by adding cinnamon, nutmeg, vanilla extract or cocoa powder instead of adding extra sugar or sweetener.

For more recipes, do a search for "smoothie" on MissouriFamilies.org.

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

Myth: The caffeine in energy drinks can’t hurt me.

Answer: BUSTED!

New federal data shows that emergency room visits are increasingly tied to energy drinks. Comparing the years 2007 and 2011, hospital visits involving energy drinks doubled. In 2011, 20,783 visits cited energy drinks as the primary cause or contributing factor for the visit. Compare that to 10,068 visits in 2007. Caffeine, an ingredient in energy drinks, can cause anxiety, headaches and irregular heartbeats. Those 18 to 25 years of age were by far the largest age group of patients reflected in these visits.

Caffeine is not the only ingredient in energy drinks to be cautious of. These drinks may contain other stimulants like yohimbe. And even if the ingredient is not a stimulant, it may interact with medications you are currently taking. How do you know if the ingredients are safe? One source of information is the Office of Dietary Supplements Fact Sheets – when you click on the ingredient you will see more detailed information including side effects and cautions.

For more information about energy drinks, go to http://missourifamilies.org/features/nutritionarticles/nut242.htm.

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

Myth: Flavored waters are a good alternative to tap water if you don’t like to drink water.

sparkling water with lemon slice

Answer: It depends…

Some flavored waters are just that — plain water with only flavoring and no added sugars. Others have sugar or use other sweeteners, which can add calories. So you could end up drinking a lot of calories if you choose the wrong type of flavored water. In addition, flavored waters typically cost more. Buying bottled water (flavored or not) on a regular basis is also wasteful due to the extra packaging with cans or bottles, so always choose those with the least amount of packaging and recycle if possible.

To make your own flavored water:

• Add slices of lemon, lime or orange to tap water and chill in a pitcher in the refrigerator.
• Add a small amount of 100% fruit juice to sparkling water for flavor and fizz.
• Here are more ideas for making your own flavored beverages.

Visit MissouriFamilies.org to find more information on water and health.

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

Myth: Soy milk is nutritionally the same as cow’s milk.

Answer: BUSTED!

Soy milk is made by crushing soybeans while cow’s milk is produced by dairy cows and retrieved by the milking process. Soy milk is a great source of protein which helps the growth and maintenance of body tissues including organs and muscle. However, soy milk differs from cow’s milk in that it is low in saturated fat and contains no cholesterol. It is also a source of fiber (3 grams per cup) which is beneficial to the digestive tract, and iron which helps oxygen travel through the blood in the body. Soy milk is lower in calcium, but it is usually fortified to levels comparable to cow’s milk.

Cow’s milk is also a good source of protein but is generally higher in fat and saturated fat as well as being a source of cholesterol. However, you can lower these fats and cholesterol by choosing low fat (1%) or fat free (skim) milk. Cow’s milk does not contain fiber but is a very good source of calcium. Calcium is beneficial in building healthy bones and teeth and helping to reduce the risk of osteoporosis.

The major difference in soy and cow’s milk is that soy milk is lactose free which makes it a better option for individuals who cannot tolerate cow’s milk due to allergy or intolerance. Both types of milks can also be fortified to provide additional nutrients not normally present in the milk. Therefore, it is up to the consumer to look closely at the labels and choose the type of milk that best fits their individual needs.

Additional nutrition information about soy can be found at MissouriFamilies.org.

Contributors: Kelly Hall, MU Dietetic Intern & Mary Wissmann, MS, RD, LD, Nutrition and Health Education Specialist, St. Louis County, University of Missouri Extension, WissmannM@missouri.edu

Myth: Beverages aren't as important as food when trying to cut calories and lose weight.

Answer: BUSTED!

Calories from beverages are just as important as calories from food. With the new year, many people are trying to lose weight, so it is important to be aware of the amount of calories you are getting from both food and beverages. Many beverages are referred to as “liquid candy” because of the amount of calories they contain.

It only takes consuming an extra 100 calories a day to gain 10 pounds in a year! That’s less than the amount of calories in one can of regular cola. Don’t forget the hidden calories in 100% juice. While 100% juice does give you nutrients that colas do not, it is a concentrated source of fruit sugars. An 8-ounce cup of orange juice has 112 calories. You get more nutrients and feeling of fullness from eating the whole fruit than drinking the fruit juice.

Warming up in the winter with hot beverages can also give you unwanted calories. Here are some common winter time drinks and the calorie punch they provide:

• McCafe large peppermint hot chocolate with non-fat milk: 340 calories, 5g fat
• McCafe large mocha: 400 calories, 14g fat
• McCafe large mocha with non-fat milk: 330 calories, 6g fat
• Starbucks venti white chocolate mocha: 580 calories, 22g fat
• Starbucks venti pumpkin spiced latte: 470 calories, 15g fat
• Starbucks grande white hot chocolate with whipped cream: 490 calories, 19g fat

The good news: It only takes 100 less calories per day to lose 10 pounds in a year.

For more information, check out these articles on coffee drinks or soft drinks on the MissouriFamilies website.

Contributors: Mary Keels, Dietetic Intern, MDHSS; Denise Schmitz, M.A., R.D., MU Extension Nutrition & Health Education Specialist, schmitzda@missouri.edu

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: Almond milk and cow’s milk are the same thing.

Answer: Busted!

Almond milk is a beverage made from ground almonds and water. It can be used as a vegan substitute for dairy milk in many recipes, but it does have a different taste than dairy milk. It is also more expensive than cow’s milk.

A 1-cup serving of unsweetened almond milk supplies around 90 calories. It contains approximately 3 grams of fat, 1 gram of fiber, 1 gram of protein, and supplies 30 percent of your daily calcium intake. It is free of cholesterol and saturated fat and is rich in vitamins and minerals and omega fatty acids.

A 1-cup serving of whole cow’s milk contains 145 calories. Reduced-fat milk has fewer calories. It contains approximately 8 grams of fat, 8 grams of protein, and supplies 30 percent of your daily calcium intake. It does contain cholesterol and saturated fat, but it is also rich in vitamins and minerals.

The Dietary Guidelines for Americans recommends 2 cups or equivalent per day of low-fat or fat-free milk for children ages 2-8 years. For children over 9 years and adults, the recommendation is 3 cups or equivalent per day.

Additional nutrition information can be found on the MissouriFamilies website.

Contributor: Maude Harris, Nutrition and Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, (573) 545-3516