Myth: I do not have to drink as much water during winter as I do during the warmer months.

Answer: BUSTED!

No matter what season it is, we all need daily fluids which most of us get enough of from the foods we eat and the beverages we drink each day. Water needs increase with increased physical activity and perspiration, so you’ll need more if you are exercising or sweating a lot.

Did you know that if you are thirsty, you may already need to replenish your fluids? So try to sip water throughout the day to prevent dehydration!

Water is an essential nutrient with several important functions in the body. Water regulates body temperature so we don’t overheat. Water also helps maintain skeletal muscle function, preventing cramping while enhancing muscle performance (skeletal muscles are 75% water!).

Water also helps with weight management. Some research has shown that our thirst and hunger cues can get “mixed up”, so we actually may find ourselves reaching for food when what we really need is a big glass of H20!

Contributors: Anne Pazder, ARAMARK Dietetic Intern & Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: Store-bought frozen stir-fry mixes are healthy choices.

Answer: BUSTED! Kind of...

The importance of eating more vegetables is constantly being stressed, for good reasons. Eating vegetables and fruits may help reduce your risk of developing many chronic diseases. Getting at least 2½ cups of vegetables and fruits per day is associated with a reduced risk of heart disease, including heart attack and stroke. Some vegetables and fruits may even ward off certain cancers. So you may think frozen stir-fry mixes are good choices to boost your veggie intake.

In this corner – the benefit of frozen stir-fry mixes:
If these stir-fry mixes help you get more vegetables in your diet, then that’s definitely a good thing. Vegetables (and fruits) are relatively low in calories and they have fiber which fills you up, keeping you feeling satisfied. This is especially important for those having a hard time maintaining a healthy weight or trying to lose weight.

In this corner – the concern about frozen stir-fry mixes:
Sodium. Most Americans consume too much salt or sodium, most of which comes from processed or convenience foods. Looking at the label of a frozen stir-fry mix the other day, I noted that 1¼ cups has 290 mg of sodium. If you eat a lot of processed or pre-made convenience foods, your sodium intake can easily add up to more than the 2300 mg of sodium each day recommended in the recently released 2010 Dietary Guidelines report.

What’s a consumer to do?
Why not make your own stir fry? Veggie stir-fry dishes are very easy and quick to make. When you make your own you have control over what ingredients go in the dish, which is the BEST way to make sure you are cutting down on the sodium in your diet.

Here’s a sweet but spicy liquid to stir-fry your veggies in: ½ t minced dried garlic, ¼ t chipotle pepper powder, ½ t cinnamon, ½ t ground cloves, ½ t ground nutmeg, ¼ t black pepper, 2 T brown sugar, ½ t orange zest, ½ cup water, ½ cup orange juice.

Visit the MissouriFamilies website for more information about nutrition and health.

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 I can eat less, as the new 2010 Dietary Guidelines for Americans recommends, and feel satisfied.

Answer: Busted!

Yes, there are simple ways you can change how you eat and still feel satisfied!

How do you do that?

• Use a smaller plate when serving yourself and others. A portion of food on an 8” plate seems like an ample amount of food versus the same amount on a 12” plate.
• Serve food on individual plates and leave the serving dishes in the kitchen. You’ll be less tempted to get up and get more food.
• Eat s-l-o-w-l-y. After each bite, put down your spoon or fork. It will take you more time to eat and you’ll eat less.
• Avoid watching TV. Distracted eating may cause you to eat more because you’re not paying attention to your food.

Visit the MissouriFamilies website to learn other simple strategies for healthier eating habits.

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

Myth: The oatmeal offered at restaurants is all the same and helps to meet my goal of eating more whole grains.

Answer: Busted!

One of the four major recommendations from the newly released 2010 Dietary Guidelines for Americans is to eat more whole grains. However, the oatmeal offered at restaurants is not all the same and some options are healthier than others. Here are some ways you can make the oatmeal better for you.

Consider the oatmeal available at McDonald’s. The fruit and maple oatmeal with brown sugar has 32 grams, about 8 teaspoons, of sugar. Instead, choose the fruit and maple oatmeal without brown sugar and you get only 18 grams of sugar, which is about 3½ less teaspoons of sugar than the brown sugar option. Both versions have 5 grams of fiber so it is considered a high fiber food.

The oatmeal available at Starbucks comes with 3 toppings – nuts, brown sugar and dried fruit. To cut the amount of sugar and calories that come with all of the toppings, omit the brown sugar and dried fruit. Sprinkle some cinnamon on the oatmeal (which is usually available for the coffee drinks) for some sweetness and flavor. And yes, the Starbucks oatmeal has fiber, too - 4 grams.

See The Whole Grain Story on the MissouriFamilies website for more information about whole grains.

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

Myth: I should eat more food to get all the nutrients I need.

Answer: Busted!

It’s all about the choices you make. And unfortunately too many of us could make better food choices for our health.

• Foods like cookies, cakes, pastries, pizza, full-fat cheese, sausage, franks and bacon are foods we eat too often. They add calories to our diet, but few essential nutrients and dietary fiber when compared to healthier alternatives like fruits and vegetables, low-fat cheese and lean turkey or chicken.
• Drinks like soda, energy drinks, sports drinks and sugar-sweetened drinks take up too much of our diets. They also add calories but few nutrients when compared to low-fat milk and fruit juice.

Together, the solid fats and added sugars mentioned above contribute nearly 800 calories a day, on average, to the American diet. When we eat these types of foods, it becomes harder to include foods with enough dietary fiber and important vitamins and minerals while staying within calorie limits.

The solution is to enjoy your food, eat less of the foods mentioned above and eat more fruits and vegetables, whole grains, low-fat milk and milk products, beans and peas, and lean meats and poultry.

To get started eating more fruits and vegetables, use the MU Extension resource Seasonal and Simple, which you can order from the MU Extension publications website or by contacting your local MU Extension office.

Visit the MissouriFamilies website for more information about nutrition and health.

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