Myth: Foods that have "added fiber" have the same health benefits as foods that contain natural fiber.

Answer: Busted!

Many people believe that added fiber has the same health benefits as the fiber naturally found in foods. The fiber that is added to foods is called functional fiber. Functional fiber does not have the same properties as the fiber found in whole grains, fruits and vegetables.

Natural dietary fiber is divided into two categories: soluble and insoluble. The soluble dietary fibers become viscous in water and lowers cholesterol by escorting it out of the body. Lower cholesterol levels help reduce the risk of heart disease and stroke.

Insoluble fibers add stool bulk and promote regularity. Insoluble fiber is not digested in the stomach or small intestine. It gets transported to the large intestine where it has the main effects. Bacteria ferment the fiber causing an increase in the acidity of the large intestine. This increased acidity leads to many health benefits, including a decrease in inflammation, an increase in immune function and increased calcium and mineral uptake. Further, many illness-causing pathogens don't tolerate the acidic environment and die before causing disease. Fiber in the large intestine also helps to add bulk to stool, helping to decrease constipation.

Functional fiber is a non-digestible carbohydrate that has been shown to have some fiber benefits, yet studies are not clear. Similar to soluble fiber, functional fibers are often soluble in water but they are not always 'sticky' and therefore can't lower cholesterol levels the way that soluble fiber can. Functional fiber does seem to increase stool bulk and help decrease constipation.

The basic idea is that while it is okay to get some of your fiber from these added sources, it is not okay to get all of your fiber from added sources. The key is variety, so try to get your fiber from a variety of different sources.

Americans get far too little fiber—about half of what is recommended. We need about 14 grams of fiber per 1,000 calories.

For more nutrition and health information, visit the MissouriFamilies website.

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

Myth: A snowstorm knocked down my power lines, so I can put the food from the refrigerator and freezer out in the snow to keep it at a safe temperature.

Answer: Busted!

The outside temperature could vary hour by hour, so the temperature outside will not protect refrigerated or frozen food. Frozen food can thaw if it is exposed to the sun’s rays even when the temperature is very cold outside. Refrigerated food may become too warm and food-borne bacteria could grow.

Something else to consider is the food could be exposed to unsanitary conditions or to animals. Animals may harbor bacteria or disease so never consume food that has come in contact with an animal. Rather than putting the food outside, consider taking advantage of the cold temperatures by making ice. Fill buckets, empty milk cartons or cans with water and leave them outside to freeze. Then put the homemade ice in your refrigerator, freezer or coolers.

Additional food safety 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

Myth: I will have eight guests for Thanksgiving dinner, so I need to purchase two (10 to 12 pound) turkeys.

Answer: Busted!

You only need to estimate one pound of turkey for each person. That’s enough for ample portions and leftovers.

If additional guests are added to your list, do not worry: A larger turkey (over 16 pounds) can serve two people per pound, as they tend to have more meat per pound.

Check out other myths regarding preparing and serving meat. Additional nutrition and health information can be found on the MissouriFamilies website.

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

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

Myth: I should flush my expired prescription drugs and medications down the toilet.

Answer: Busted!

According to the Food and Drug Administration (FDA), consumers should take certain precautions before tossing expired medication. A few drugs can be flushed down the toilet. However, many drugs can be thrown in the household trash. And a growing number of community-based "take-back" programs offer safe disposal alternatives. These programs allow the public to bring unused drugs to a central location for proper disposal. Call your city or county government's household trash and recycling service to see if a take-back program is available in your community.

Guidelines for Drug Disposal
In February 2007, the FDA worked with the White House Office of National Drug Control Policy (ONDCP) to develop the first consumer guide for proper disposal of prescription drugs. A summary of the federal guidelines include:

• Follow any specific disposal instructions on the drug label or patient information that accompanies the medication. Do not flush prescription drugs down the toilet unless this information specifically instructs you to do so.
• If no instructions are given, throw the drugs in the household trash, but first:
• Take them out of their original containers and mix them with an undesirable substance, such as used coffee grounds or kitty litter. The medication will be less appealing to children and pets, and unrecognizable to people who may intentionally go through your trash.
• Put them in a sealable bag, empty can or other container to prevent the medication from leaking or breaking out of a garbage bag.

Some additional tips include:

• Before throwing out a medicine container, scratch out all identifying information on the prescription label to make it unreadable. This will help protect your identity and the privacy of your personal health information.
• Do not give medications to friends. Doctors prescribe drugs based on a person's specific symptoms and medical history. A drug that works for you could be dangerous for someone else.
• When in doubt about proper disposal, talk to your pharmacist.

Visit the FDA website for additional information about drug disposal.

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