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

Myth: Onions have no nutritional value.

Answer: Busted!

One half cup of onions provides a good source of vitamin C, potassium, calcium, magnesium, phosphorus and dietary fiber. Onions are fat free and low in calories, yet add abundant flavor to a wide variety of foods.

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: Turnips and kohlrabi are the same thing.

Answer: Busted!

Kohlrabi belongs to the cabbage family and got its name from a German word meaning "cabbage-turnip." Both the leaves and swollen underground stem are edible, especially the stem which can be green, white or purple.

Although similar in taste to a turnip, its flavor is milder. It can be steamed, battered and deep fried, or eaten raw, added to salads and stir fry.

The MissouriFamilies website has a Kohlrabi and Cabbage Slaw recipe and the MU Extension Healthy Lifestyle Initiative offers an instructional video on sautéing kohlrabi.

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

Myth: If the peeling on Ugli fruit is green, that means it is not ripe.

Answer: Busted!

The Ugli fruit's appearance may live up to its name but don't let that put you off. It can be green or yellow with a mottled skin and is called ugli fruit because it is ugly. It comes in odd shapes and pot-marked skin, ranging in size from that of a baseball to a giant grapefruit.

The ugli fruit's skin is very thick and when peeled, contains acid-sweet, yellow-orange pulp segments that are free of seeds. Pick the ones which feel heavy and give a little when pressed. It is eaten like an orange and is packed with vitamin C. It can be refrigerated for up to 3 weeks, or stored at room temperature for up to 5 days.

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