Myth: If it says “natural” on the package, it’s better for you.

Answer: BUSTED!

It depends. What kind of package is the word “natural” on? Meat and poultry foods can be labeled “natural” if they are minimally processed and don’t have artificial flavors, colors, preservatives or other additives. That is the definition the United States Department of Agriculture (USDA) is using for meat and poultry. However, the Food and Drug Administration (FDA) hasn’t defined “natural” for labeling of foods.

“Natural” on a food package can mean different things to different consumers. Does “natural” always mean “healthy?” Not necessarily. “Healthy” on a food package is not defined or regulated by USDA or FDA. For a food to be labeled “healthy” it must meet certain criteria for the amount of fat, saturated fat, cholesterol and sodium and have specific minimum amounts of vitamins, minerals or other nutrients. A food may be labeled “natural” but you might find from looking at the Nutrition Facts label that it is actually high in sugar or sodium. Only if you see “low in sodium” or “reduced sodium” on the label can you be assured that the food has less sodium than its counterpart. Same with fat – look for “low in saturated fat” or “reduced saturated fat” on the label to find heart-healthy foods. 

So the next time you are in the grocery store and see the word “natural” on a food package, take a closer look. See if other health claims for fat or sodium are on the package. And read the Nutrition Facts label to find out if the product is truly healthy for you.

Visit the MissouriFamilies website for more information on food labels.

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 food safety information.

Answer: BUSTED!

With the holidays coming up and company coming over, food safety is on our mind. There’s lots of information at your fingertips on the web or by phone.

• Foodsafety.gov is a good one-stop website for information about food recalls and food safety.
  
  • On the site, you can find a link to their blog for even more "practical information and tips from the experts" on food safety topics. They currently have multiple posts on cooking turkey safely.
  • You can also use the Ask Karen feature on their website to either search their database of common food safety questions, to chat online with a food safety expert (available weekdays between 10:00 a.m. and 4:00 p.m. Eastern Time or by phone at 1-888-674-6854), or to email your question to the hotline to get an answer. There are links to access these services in Spanish or via mobile devices.
• Through November and December Butterball hosts the Turkey Talk hotline at 1-800-BUTTERBALL (1-800-288-8372) weekdays from 8 a.m. to 8 p.m. CST (Central Standard Time). Bilingual assistance is available (English and Spanish). You can also email talkline@butterball.com
• You can find a list of holiday food and recipe hotlines at http://busycooks.about.com/od/holidayrecipesandmenus/a/hotlines.htm
• You can also go to MissouriFamilies.org and search for information on food safety/food handling.

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 eat more fruits and vegetables during the winter.

Answer: BUSTED!

It may seem that the winter isn’t the best time to get more fruits and vegetables each day. After all, winter is the time when we like to eat hearty foods like chili and stew. These hearty winter dishes can actually be great vehicles for getting more fruits and vegetables each day. Here are some ideas:

• In the mood for some warm, fluffy pancakes? Top the pancakes with applesauce instead of syrup.
• Making a hearty chili? Add more vegetables to the recipe. Try pureed pumpkin, either from a can or fresh, for a different taste to your chili.
• Add cooked or pureed pumpkin to a stew or soup as well, to add flavor and make it more hearty.
• Making your own pizza (or ordering one)? Order a veggie pizza or make one at home with red pepper, mushrooms, broccoli and other favorite veggies.
• Making lasagna? Add chopped veggies. You can also add chopped veggies to your favorite pasta sauce.
• Nothing says winter and comfort more than baked apples – a satisfying way to get more fruits.

For more tips about nutrition and health, visit the MissouriFamilies website.

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

Myth: Sitting too long isn't unhealthy as long as I don't overeat.

Answer: BUSTED!

New data from the American Institute for Cancer Research suggests that sitting too long may increase your chances of developing some cancers like breast and colon cancer. We already know that physical activity decreases the risk of diabetes and heart disease. And people who exercise have lower blood pressure than those who don't. This and other data suggests that following current physical activity guidelines of about 30 minutes of activity most days of the week (for adults) and 60 minutes (for youth) is not enough. We sit an average of about 9 hours a day at our desk or in front of the TV or computer — we need to get up and move more! Here are some ideas to get you up and moving around:

1. Add a chime to your computer to remind you to get up and walk around. These chimes are used to incorporate mindfulness techniques in your everyday life but they can also be used to remind you to get up and take a walk.
2. Thinking about sending an email to a colleague in your building? Forget about it! Get up and walk to your colleague’s office instead.
3. While watching TV, think of commercials as activity breaks. Get on the phone and walk around while talking. Do some jumping jacks. Have some light scarves (or light paper napkins) handy and throw them up in the air and catch them – you can also play this game with others!

For additional ideas to get you moving, see Real guidelines for real people: Everyday activity solutions.

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

Myth: There's no way to manage my weight during the holidays.

Answer: BUSTED!

And so it begins, the holidays and too many opportunities to eat… and eat… and eat. Think it’s hopeless? Not so! Here are 3 tips to help you succeed in managing your weight throughout the holidays:

1. Keep up with your daily exercise! Few things do as much good as being active every day. Activity burns calories and - here’s a bonus - helps you to deal with stress. And the holidays can be stressful. So keep those walking or athletic shoes handy!
2. Engineer your food environment. What does this mean? When at a holiday meal or buffet, use a small plate and take small sample-size portions. Use a tall, slender glass for high-calorie drinks or alcoholic beverages rather than a short, squat glass. With both of these techniques, it is giving you the illusion of more but you are actually receiving less. Position yourself away from food at holiday parties or in the office. If you have to get up and walk over to treats, you may rethink getting another piece of cake or candy. Have too much Halloween candy or other treats at home? Put them far, far away in a cabinet or in the freezer. You might even consider taping the package closed instead of just sealing it with a bag clip. More effort to get at treats might help you think twice about dipping into them.
3. Get back to “normal” eating as soon as you can. OK, so you indulged at one meal – not to worry. Go back to making healthy food choices and being active each day. The longer you stretch your holiday over-eating, the harder it is to get back to your normal, healthy diet and lifestyle.

For more tips, see Holiday eating strategies on the MissouriFamilies website.

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