Myth: MyPlate says to make half your plate fruits and vegetables but that is too expensive.

Answer: Busted!

There are many reasons to eat more fruits and vegetables. Making half your plate fruits and vegetables doesn’t have to take a big hit on your wallet. It is possible to fit fruits and vegetables into any budget. Here are some low-cost ways to get in your fruits and veggies:

• Use fresh fruits and veggies when in season. In season they are easy to get, taste great and are usually less expensive. Visit your local farmers' markets. Or plant your own garden — you can’t get any fresher than that!
• Fresh fruits and vegetables can spoil quickly, so buy small amounts more often to avoid waste. Seasonal and Simple: A Guide for Enjoying Fresh Fruits and Vegetables is a helpful guide for selecting, storing and preparing fresh fruits and vegetables.
• Ready-to-eat forms (pre-cut, pre-washed) are convenient but usually cost more.
• Use canned or frozen. They may be less expensive than fresh. Store brands can offer savings and are of comparable quality with name brands. Look for fruits canned in 100% fruit juice and lower sodium vegetables.
• Buy in bulk when on sale. A large size bag is often a better buy with fresh fruits and vegetables. Canned or frozen last longer, so you can stock up and store them.
• Plan to make leftovers. Keep a plastic container in the freezer to add leftover vegetables. When it gets full, use it to make vegetable soup.

Visit ChooseMyPlate.gov for more tips on eating fruits and vegetables.

Additional nutrition and health information can be found at MissouriFamilies.org.

Contributor: Karen Sherbondy, MEd, RD, LD, Extension Associate, Nutrition and Exercise Physiology, University of Missouri Extension, 816-655-6227

Myth: I don’t need to wash my water bottle if it just has water in it.

Answer: Busted!

There are many types of reusable water bottles on the market — glass, steel or plastic. You can choose the type based on your need or preference. But once you’ve chosen a bottle, keeping it clean is sometimes an overlooked, but important step to keep you healthy.

Where did you last leave your water bottle? Was it in a hot car or sweaty gym bag? What did you have in it? Was it water or a sports drink? Even if all you had in the bottle was plain water, your mouth has germs which can be transferred to the bottle. Conditions inside the bottle could be favorable for bacteria to grow.

Remember to treat your water bottle as you would any other glass, plate or bowl that you would use. Take it home and clean it daily with hot soapy water. You may need a brush to reach the corners and crevices in the bottle or lid. And don’t forget to clean the straw if there is one with the bottle.

With proper care, your water bottle can keep you hydrated and healthy.

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

Contributor: Karen Sherbondy, MEd, RD, LD, Extension Associate, Nutrition and Exercise Physiology, University of Missouri Extension, 816-655-6227

Myth: It’s so hot I can put fruit in the back of my car window to dry.

Answer: Busted!

Drying is one of the oldest methods of food preservation, and methods for drying foods have become more sophisticated over time. There has been renewed interest in this form of food preservation and people are rediscovering drying foods at home.

Drying removes the water from food, which is how properly dried and stored foods last for so long. Microorganisms that cause food to spoil can’t survive with less moisture.

Drying doesn’t improve the quality of fruits or vegetables, so it is important to choose produce of high quality and at the desired stage of ripeness. Most fruits need pre-treatment before drying to reduce vitamin loss, flavor loss, browning and deterioration during storage.

Foods can be dried in the sun or in a solar dryer, but using an oven or electric dehydrator is more reliable than depending on the weather. Temperatures and humidity levels can be unpredictable, so food may sour or mold before drying is completed.

An electric dehydrator uses warm air and good air circulation to remove moisture from food. A drying temperature of 140 degrees F is recommended and drying times vary from a few hours to a full day. Times depend on the moisture content, amount of food, room temperature and humidity.

The temperature in the back car window on a hot summer day can far exceed the recommended drying temperature and there certainly isn’t good air circulation that is needed for proper drying. You may end up with cooked fruit, not dried fruit. If the food cooks on the outside and moisture can’t escape, the food can mold.

Remember that drying is a form of food preservation. As with any food preservation method, safe practices are the key. See Quality for Keeps: How to Dry Foods at Home for more information.

Visit the MissouriFamilies website for more information about nutrition and food preservation.

Contributor: Karen Sherbondy, MEd, RD, LD, Extension Associate, Nutrition and Exercise Physiology, University of Missouri Extension, 816-655-6227

Myth: It’s too hot to exercise.

Answer: Busted, but...

It has been a grueling summer with high heat and humidity — it is important to pay attention to the effects of this type of weather on the body. High heat and humidity can make exercising dangerous by overwhelming the body’s cooling mechanisms, leading to heat illnesses, such as heat cramps, heat exhaustion or heat stroke.

It may be better to work out around the heat in the summer just as we do with the cold in winter. To prevent heat-related injuries:

• Exercise in the cooler times of the day.
• Wear lightweight clothing.
• Drink plenty of water before, during and after activity to prevent dehydration.
• Slow it down — reduce the intensity or duration of your activity.
• Check the heat stress index before beginning exercise and use appropriate caution if it is over 180.
• Move your exercise indoors. Walk at the mall, use home exercise equipment, try a new exercise, dance class or video.

Recognize the early warning signs of heat illness, which include cramps, excessive sweating, cold clammy skin, normal or slightly elevated body temperature, paleness, dizziness, weak and rapid pulse, shallow breathing, nausea, headache, etc.

You can still be active in the summer, just make sure to take a few extra precautions to ensure your safety.

Additional nutrition and health information can be found at MissouriFamilies.org.

Contributor: Karen Sherbondy, MEd, RD, LD, Extension Associate, Nutrition and Exercise Physiology, University of Missouri Extension, 816-655-6227

Myth: Iceberg lettuce is just as healthy as other greens.

Answer: Busted!

Unfortunately, iceberg lettuce is not a nutritional powerhouse of any kind. It is about 95% water and, compared to other leafy greens, it's nutrient make-up is extremely low.

Try darker leafy greens such as romaine or spinach for your salad. These have more nutrients than light-colored iceberg lettuce. They are also higher in B vitamins, lutein (for vision health), folate, vitamins A and K, and fiber.

If you can’t part with iceberg, mix other greens into your salad and add other veggies to bump up the nutrient content of your salad. A healthy salad can be a great way to help you make half your plate fruits and vegetables.

Additional nutrition and health information can be found at MissouriFamilies.org.



Contributor: Karen Sherbondy, MEd, RD, LD, Extension Associate, Nutrition and Exercise Physiology, University of Missouri Extension, 816-655-6227