Myth: Reducing salt in the diet without sacrificing taste is impossible.

Answer: BUSTED!

Experts tell us to reduce salt (sodium) so that our heart and blood vessels are healthier. Since many of us are used to eating food with lots of added salt this advice often goes unheeded. Here are some simple and practical tips to get you started:

1. Go slow! Don’t start out with an “all or nothing” approach. Reduce your salt intake gradually. My personal experience with eating low-sodium foods was when my father was diagnosed with high blood pressure. This meant the whole family had to change our eating habits. After a period of time, we got used to it. Now when I eat something very salty, it isn’t enjoyable.
   
   
2. Look for lower salt alternatives when buying processed food like tomato sauce. Use herbs and spices instead of salt to enhance the flavor of your food. You can also lower the salt in some processed food like canned beans by draining and rinsing before using.
   
   
3. Choose and prepare fresh foods for yourself. Often, the more a food is processed, the more sodium it will contain (unless it is made with less or no salt). Instead of buying pre-cooked chicken breast with seasonings added, cook your own. If you prepare it yourself, you will have control over what goes in it.

Visit the MissouriFamilies website to learn more about how decreasing your salt intake can decrease your blood pressure.

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

Myth: Acai berries are an antioxidant superfood, so I don’t need any other type of berry in my diet.

Answer: BUSTED!

Antioxidants are good for the body because they inhibit oxidation, which can cause damage to your cells. Some of the symptoms of oxidation include aging, wrinkles, other skin disorders, mental impairments, cancer, coronary artery disease and arthritis, among others.

Fruits and vegetables contain many beneficial antioxidants. Berries are among the best sources for these cancer-fighting phytochemicals. Acai berries get a lot of hype for being a superfood; and they are wonderful! There are many other berries, however, that are also great sources of antioxidants.

One way scientists measure the benefits of an antioxidant-rich food is to measure its Oxygen Radical Absorbance Capacity (ORAC). This is a measure of how well the food absorbs free radicals. Here is a breakdown of common berries and their ORAC load (measured in µmol/g):

• Strawberries: 260
• Boysenberries: 350
• Blackberries: 510
• Cranberries: 520
• Pomegranates: 690
• Red Raspberries: 270-530
• Black Raspberries: 500-1,640
• Blueberries: 320-870
• Acai: 1,840-3,100

As you can see, all of these berries have a high ORAC value and they are all beneficial. However, scientists also say that the ORAC value of foods can be misleading. This is because some antioxidants, like anthocyanins in blueberries, may not be well absorbed by the body. Even though the ORAC value may be very high, your body might not be able to absorb it well, and therefore not receive the expected benefits. Contrarily, some foods are not tested on the ORAC scale, like broccoli, but it contains a powerful antioxidant booster. So, be leery of fad diets and fad foods because often times you can get the same nutrition from other foods without paying the high prices of a fad item. Acai berries are great, but so are many other berries that you can find locally and fresh at a lower cost. Besides, we all know that variety is an important part of our daily diets, so try different kinds of berries, and make your plate colorful!

BONUS TIP:
Check your local Farmer’s Markets for fresh, ripe, in-season berries near you. They are great places to find inexpensive, locally-grown berries.

Visit MissouriFamilies.org for nutrition facts on a variety of berries.

Contributors: Erin Plumberg, KU Medical Center & Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: Women can’t eat seafood during pregnancy.

Answer: BUSTED!

Yes, it is true that some seafood contains mercury which, if consumed in excess during pregnancy, could build up and cause damage to the developing baby’s brain and nervous system. However, this doesn’t mean that a pregnant woman needs to cut out seafood from her diet completely. There is plenty of seafood that is low in mercury and even the higher mercury products are fine in moderation.

Both the FDA and the EPA say a pregnant woman can safely consume 12 ounces of seafood per week. A similar recommendation from the 2010 Dietary Guidelines for Americans states 8 to 12 ounces of seafood a week is safe for a pregnant woman.

Choose seafood with low levels of mercury:

• Shrimp
• Crab
• Salmon
• Pollock
• Catfish
• Cod
• Tilapia
• Canned light tuna

Avoid:

• Shark
• Swordfish
• King Mackerel
• Raw oysters and clams

Follow general safety precautions with seafood to avoid other risks. This includes properly cooking seafood to an internal temperature of 145 degrees. If consuming local fish, pay attention to advisories.

Seafood can be beneficial during pregnancy because it is a great source of protein and iron which are important for a baby's growth and development. Seafood also provides omega-3 fatty acids which can help to promote a baby's brain development.

The bottom line is that there is nothing wrong with consuming seafood in moderation during pregnancy. Just know how much is being consumed and prepare it properly to provide the maximum health benefits for both mom and baby.

For more special dietary considerations for pregnant women and other nutrition and health related information, visit 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: To protect myself from foodborne illness caused by fresh produce, I can switch to local or organic and I won’t get sick.

Answer: BUSTED!

Any fruit or vegetable (local, organic or conventional) can become unsafe if it comes in contact with disease-causing bacteria on its way to your table. Contamination can be caused by many factors including worker hygiene and sanitation practices during production, harvesting, sorting, packing and transport; the source and quality of water; and solid animal waste from wild, domesticated or farm animals.

People often buy organic or local produce to avoid some pesticides, support smaller farms, and support farming practices that are less harmful to the environment. These are all valid reasons, but several studies have shown organic or local produce won’t necessarily protect you from foodborne illness, a common misconception.

You can take steps to protect yourself from foodborne illness by washing all produce before eating and avoiding cross-contamination by thoroughly washing your hands.

Click here for more information on eating local in Missouri.

Contributor: Mary Wissmann, MS, RD, LD, Nutrition and Health Education Specialist, University of Missouri Extension, WissmannM@missouri.edu, 314-615-2911

Myth: I don’t have to be concerned about foodborne illness when eating fresh produce.

Answer: BUSTED!

Fruits and vegetables are an extremely important part of a healthy diet. Unfortunately, the number of foodborne illness cases involving fruits and vegetables is on the rise. This does not mean that we should be leery of eating fruits and vegetables, but we should take a few simple steps to protect ourselves.

• Purchase produce that is free of bruises or damage.
• When at the grocery store, bag fresh fruits and vegetables separately from animal products.
• Keep fruits and vegetables that will be eaten raw separate from foods such as raw meat, poultry, or seafood, and from kitchen utensils used with those products.
• When preparing fresh produce, begin with clean hands – washing for at least 20 seconds.
• Wash all produce thoroughly under running water before eating, cutting or cooking. Even if you plan to peel the produce before eating, it is still important to wash it first so dirt and bacteria aren’t transferred from the knife into the fruit or vegetable. Scrub firm produce, such as melons and cucumbers, with a clean produce brush.
• Dry produce with a clean towel.

Note: Neither soap nor fruit and vegetable washes are necessary. In fact, detergents can leave residue on the surface of fruit and vegetables that is unsafe for consumption. Clean cold water is all that is needed. Watch the video below from the University of Maine Cooperative Extension for more information about washing fruits and vegetables.


You can also watch the video here: How To: Washing Fruits and Vegetables

For additional information, see Steps to prevent foodborne illness when eating fresh produce on MissouriFamilies.org

Contributor: Mary Wissmann, MS, RD, LD, Nutrition and Health Education Specialist, University of Missouri Extension, WissmannM@missouri.edu, 314-615-2911