Only three percent of kids' meals offered at fast food restaurants meet federal dietary guidelines for nutrient quality, says researchers at Michigan State University and Baylor College of Medicine. Their recent study is the first to examine the nutrient quality of such meals in a chief U.S. metropolitan market.

Researchers assessed the nutritional quality of kids' meals offered by major fast food companies using standards delineated by the National School Lunch Program (NSLP) and U.S. Dietary Guidelines. Each meal was analyzed for items like total energy, fat, sodium, carbohydrates, dietary fiber, added sugars, protein, calcium, iron and vitamins A and C.

Lunches that met all NSLP criteria offered a side of fruit plus milk and were mostly deli-sandwich-based. These meals contained about one-third the fat, one-sixth the added sugars, twice the iron and three times the amount of vitamin A and calcium as those meals that did not meet the criteria. The remaining 97% were more than one and a half times more energy dense. Several of these meals contained fried potatoes and a sweetened beverage.

Chicken-based meal combos accounted for 51% of the meals that did not met NSLP guidelines. Many of those meals were fried. Twenty-eight percent of meals not meeting the guidelines were burger-based. On the flip side, bean burrito meals contained high amounts of fiber and deli-sandwiches with cheese, fruit and milk were high in calcium.

While most meals analyzed contained adequate protein, more than one-half exceeded recommendations for sodium. Average iron from kids' meal combos was low. Fiber was low too. Fat fared better, though. More than 30% of the meals provided fewer than 30 percent of their calories from fat. More than 66% provided less than 10% of their calories from saturated fat.

But according to the researchers, there were some pleasant surprises. There were more healthful choices available than they first thought. Dr. Sharon L. Hoerr, Professor of Food Science and Human Nutrition at Michigan State University says however, "there are many improvements to be made. For example, with the fiber content on most meals coming in very low, the fast food industry needs to make an effort to include more whole grains."

The diet quality of kids' meals offered at fast food restaurants warranted study, says Hoerr, because nearly 25% of children aged four to eight consume some type of fast food daily. Also of concern are rising obesity numbers and the trend for kids to consume more calories out of the house. Clearly, fast food has a significant role to play in overall nutrition.

FDA regulations require restaurants to provide nutrition information only if they make a health or nutrition claim. That said, the majority of fast food companies analyzed for this study publically provided their nutritional information. Meals were examined at Arby's, Burger King, Chick-fil-A, KFC, McDonald's, Sonic, Subway, Taco Bell, Wendy's, and Whataburger in the Houston, Texas market.

Vitamins are an essential part of disease prevention and overall health for the human body. And while the most sure and adequate way to get our vitamins is in the foods when eat, millions of people choose to take supplemental vitamins to make sure their getting what they need. Although consumers don't seem to want to give up their supplements, many scientific studies keep producing evidence that they are not a reliable source. Here are some studies that have discounted the benefits of supplements.

Most recently, a large clinical trial of almost 15,000 male doctors taking vitamins E and C for a decade. The study showed no meaningful effect on cancer rates. And another recent study found no benefit of vitamins E and C for heart disease.

A Johns Hopkins School of Medicine review of 19 vitamin E clinical trials of more than 135,000 people showed high doses of vitamin E (greater than 400 IUs) increased a person's risk for dying during the study period by 4 percent. Taking vitamin E with other vitamins and minerals resulted in a 6 percent higher risk of dying. A later study of daily vitamin E showed vitamin E takers had a 13 percent higher risk for heart failure.

The Journal of Clinical Oncology published a study of 540 patients with head and neck cancer who were being treated with radiation therapy. Vitamin E reduced side effects, but cancer recurrence rates among the vitamin users were higher, although the increase didn't reach statistical significance.

A 1994 Finland study of smokers taking 20 milligrams a day of beta carotene showed an 18 percent higher incidence of lung cancer among beta carotene users. In 1996, a study called Caret looked at beta carotene and vitamin A use among smokers and workers exposed to asbestos, but the study was stopped when the participants taking the combined therapy showed a 28 percent higher risk for lung cancer and a 26 percent higher risk of dying from heart disease.

A 2002 Harvard study of more than 72,000 nurses showed that those who consumed high levels of vitamin A from foods, multivitamins and supplements had a 48 percent higher risk for hip fractures than nurses who had the lowest intake of vitamin A.

The Cochrane Database of Systematic Reviews looked at vitamin C studies for treating colds. Among more than two dozen studies, there was no overall benefit for preventing colds, although the vitamin was linked with a 50 percent reduction in colds among people who engaged in extreme activities, such as marathon runners, skiers and soldiers, who were exposed to significant cold or physical stress. The data also suggested vitamin C use was linked with less severe and slightly shorter colds.

In October 2004, Copenhagen researchers reviewed seven randomized trials of beta carotene, selenium and vitamins A, C and E (alone or in combination) in esophageal, gastric, colorectal, pancreatic and liver cancer. The antioxidant users had a 6 percent higher death rate than placebo users.

Two studies presented to the American College of Cardiology in 2006 showed that vitamin B doesn't prevent heart attacks, leading The New England Journal of Medicine to say that the consistency of the results "leads to the unequivocal conclusion" that the vitamins don't help patients with established vascular disease.

The British Medical Journal looked at multivitamin use among elderly people for a year but found no difference in infection rates or visits to doctors.

Do you take supplements? What are your thoughts?

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The holiday doesn't have to be one of those gatherings where you feel (and look) ashamed afterward. Neither is it something you "survive." This Thanksgiving, we'll equip you with basic caloric information on some holiday favorites and healthy eating tips. It's up to you to choose and portion it out smartly so that you don't end up looking at your belt notch in shame.

Remember, Thanksgiving is a joyous occasion and that one overindulgent meal won't be the one that makes you gain ... it is the many large meals in a row that will do you in. Here are some tips to help:

• Use a smaller plate
• Eat what you like, but in smaller portions
• Drink lots of water
• Don't starve yourself for the "feast" or "feasts"
• Eat slowly
• Eat plenty of salad and vegetables
• Limit your drinking to a glass of red wine
• When you feel full, stop eating (if it helps, wear a belt)
• Go for a walk after the meal
• Exercise (make it a family event)

And here's some caloric information for those Turkey Day favorites (and remember a serving size should be just about 4-5 ounces of turkey or other meat):

ROASTED TURKEY (4 oz.): 153 calories, 5 g fat, 1.5 g saturated fat, <1 g carbohydrates, 92.5 mg cholesterol, 397.5 mg sodium

PUMPKIN PIE (5.4 oz.): 260 calories, 12 g fat, 7 g saturated fat, 33 g carbohydrates, 85 mg cholesterol, 250 mg sodium

GRAVY (2.2 oz.): 80 calories, 7 g fat, 3 g saturated fat, 3 g carbohydrates, 5 mg cholesterol, 40 mg sodium

MASHED POTATOES (8.3 oz.): 230 calories, 6 g fat, 4 g saturated fat, 39 g carbohydrates, 15 mg cholesterol, 30 mg sodium

CANDIED YAMS (6.0 oz.): 170 calories, 2.5 g fat, 1 g saturated fat, 37 g carbohydrates, <5 mg cholesterol, 15 mg sodium

CRANBERRY SAUCE (3.6 oz.): 120 calories, 0 g fat, 0 g saturated fat, 31 g carbohydrates, 0 mg cholesterol, 0 mg sodium

STUFFING (3.8 oz.): 160 calories, 7 g fat, 4 g saturated fat, 21 g carbohydrates, 15 mg cholesterol, 220 mg sodium

Here's to a Happy, Healthy and Delicious Thanksgiving!

The nutritional information provided by CookedApple.com are rough estimates as calories and other nutrients absorbed or lost during the cooking process are difficult to estimate. Our recipes are very basic and no doubt varies a bit from yours, they also do not include additional toppings, and only account for minimal seasoning.

Related Content:

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Food labels may not always be effective communication tools for consumers and could likely stand to be improved, according to research conducted by the International Food Information Council (IFIC) and other global organizations. The research, presented at the World Congress on Public Health Nutrition, conveyed the difficulties in expressing health messages to consumers through labels.

The goal of nutrition labeling is to help consumers make more healthful food choices. Labels are used in all countries, but worldwide labeling differs slightly. In the US, labels are required and listed in a Nutrition Facts Panel or NFP.

In the EU, labeling is not mandatory unless a nutrition claim is made. They label foods according to what they call “nutrient declaration” groups. Group 1 refers to energy value, amounts of protein, carbohydrates, and fat, while group 2 refers to sugars, saturated fat, fiber and sodium. A voluntary nutrition labeling system called Guideline Daily Amounts (GDAs) is currently in the works.

As an informational tool, food labels represent an important source for nutritional facts. Among Canadian and US customers, food labels can be influential in encouraging dietary changes. Self-reported label users in Canada and the EU tend to be older consumers, parents and women. EU and US consumers are the most likely to look at food labels when buying food or beverage items for the first time.

Studies suggest, however, that actual food label use is lower than self-reported use. And consumer understanding in this area ranges considerably. US consumers have a difficult time factoring caloric information into their overall daily diet. In fact, 89% of US consumers incorrectly estimate their daily calorie needs, even as 75% of them say they use caloric information most often when reading the Nutrition Facts Panel.

When it comes to serving size, consumers are unclear on what a “serving” actually is. US consumers in particular have difficulty making the connection between metric units, like grams, and “visual portions,” like slices or cups. In terms of nutrient recommendations, the majority of Americans check labels for fat content and serving size, paying less attention to vitamin content or daily values (DVs). Indeed, US consumers are actually quite unclear on how to relate percent DV to their overall daily diet.

Perceptions of health claims fluctuate as well. Asian consumers prefer health claims that come from a third-party endorsement, but they are inclined to lump together health claims from both modern nutrition science and traditional medicine.

US consumers use labels to learn more about the connection between diet and disease, but they are unaware of the regulatory process involved in actually getting nutrition claims on a label. It’s also possible that label language may be overly complex for many consumers to absorb, and this is true regardless of country.

In some instances, front-of-the-pack labeling is literally taking information from the Nutrition Facts Panel and pulling it to the front of the pack. In this way, manufacturers can choose certain nutrients and/or note which products are “better for you” with symbols. The Keystone Center, a non-profit organization that looks at scientific dilemmas, is currently bringing together influential groups to look at the benefits of this type of labeling with the goal of establishing criteria and a symbol identifying healthful selections that multiple stakeholders could implement across numerous food categories.

Ultimately, the research from IFIC and others suggests that improvements in nutrition labeling could help facilitate a consumer’s ability to make more healthful decisions. Since different consumers view labels in different ways, cultural and lifestyle drivers will have to be taken into consideration when developing nutrition education for various populations.

An overview from the FDA on how to use the US NFP is available here.

Get more tips and information on Today Show on iVillage.

How often have you picked up a food product, looked at the ingredient listing, and found the word “gum”? If your experiences are anything like mine; it's all too often. But do you know what gums really are, and why they are in our foods?

Guar Gum comes from the Guar bean (a drought resistant bean, it is used for food and fed to cattle). It is used as a thickening agent – popular because it is up to 8 times as thick as corn starch. Guar Beans are notoriously difficult to digest and anyone who has digestive problems or a food allergy-compromised digestive system should pay close attention to see if Guar Gum is listed in the ingredient list. You should also consult your allergist to find out if Guar Gum is a friend or foe.

Xanthan Gum as developed in the US in the ‘60s and is the slimy result of the fermentation that takes place when a type of bacteria (the type that causes black rot to form on vegetables like broccoli and cauliflower) is mixed with corn sugar. Those with corn allergies should be vigilant about their reaction to this gum and some people are specifically allergic to it. It’s very popular in food production (especially salad dressings and ice cream) as it creates a flowing gelatinous, homogenized texture.

Locust Bean Gum, also called Carob Gum or Carubin, comes from the seeds of the carob tree. A much more friendly gum, it has been used since ancient times for its thickening properties, both culinary and otherwise - it was actually used by the Egyptians to paste the bandages onto mummies - it is now added to dressings and ice creams and is a useful alternative additive to thicken pie fillings instead of corn or wheat products.

Acacia Gum which is also called Gum Arabic, comes from the bark of the Acacia Tree and is primarily used as an emulsifying, stabilizing and thickening agent in ice cream, candy and syrups.

Needless to say, in today’s food processing, sometimes gums are a necessity – but read the labels carefully as you can see, not all gums are the same!

While it is true that Food, Nutrition, Physical Activity and the Prevention of Cancer: A Global Perspective, the 537 page report issued late last month, didn’t rival the latest Harry Potter book in the press or in readership – it should have!

As we look around us we are astonished with finding that our friends and neighbors are overweight, have heart disease, diabetes and cancers. We seem to understand that the current state of Americans’ health is not ideal, and that we should be doing something about changing the situation. Often it’s too easy to blame a failing health care system, or the cost of eating healthy to use an excuse (or motivation) for change.

The news report headlines were simple: the consumption of red meat, processed meats and alcohol as well as excess weight, significantly increases one’s risk of developing six different types of cancers.

Food, Nutrition, Physical Activity and the Prevention of Cancer: A Global Perspective findings.

The study estimates that about 40 percent of all cancers are linked to our foods, lack of exercise and our body weight.

Most important is that the panel also made simple and clear recommendations: exercise at least 30 minutes a day, eat mostly plant foods (fruits, vegetables and grains) and on the other side limit alcohol consumptions (2 drinks a day for men, one for women), limit high fat foods including burgers, fries, milk shakes, pastries, salt and sugar laden beverages.

The panel also found that:

• breastfeeding reduced the risk of cancer for both mother and child
• there is evidence that factors such as hormones that cause the body to grow quickly may be involved in some cancers
• being “lean” as possible, with a body mass index of between 21 and 23 reduces the risk of cancer
• tall people have a higher risk of cancer than do shorter people

Along with the release of this report came a 1,000 person survey conducted by the American Institute of Cancer Research which found that only 38 percent of those surveyed knew the link between processed meats and cancer, that only 46 percent knew obesity was a well-documented risk of cancer, that 49 percent believed that hormones in beef caused cancer, that 51 percent knew a diet high in fruits and vegetables reduced the risk. One surprising finding was that 71 percent thought that pesticide residue on produce caused cancer…which, according to the report, has never been proven.

We gravitate to what we can (hopefully) do to make our lives and our well-being better; and this report helps us find that path.

__________

This report from the World Cancer Research Fund and the American Institute for Cancer Research, analyzed over 7,000 large scale studies over a five-year process. The study was conducted by nine independent teams of scientist around the world; and included hundreds of peer reviewers and twenty-one international experts.

After-school snacks are as essential for boys and girls in grammar school as they are for teenagers. They're bursting with energy and need to "refuel" frequently because they're growing! Care must be taken that they grow up with healthy teeth and bones, good skin that glows with health. Make it as easy as possible for your children, at any age, to make the right choices for snacks. When you make snacks you like to eat, your children will capture your enthusiasm as they mimic your eating habits. It may be more convenient sometimes to rip open a pack of potato chips and down a cola, but your children's health---and yours---will benefit greatly when you take just a few minutes to make sure they have these deliciously healthful snacks available. NOTE: A serving of fruits or vegetables is ½ cup for most, 1 cup for berries, so you can certainly squeeze in a serving or two at snack time to meet the three to five servings daily for children.

Here are some of our favorites:

Fresh fruit is so easy to buy and to have around the house. Just peel a banana and enjoy! Munch an apple or sink your teeth into a juice pear or peach. There's always something from the fruit world in season whether it's stone fruit or berries in the summer or apples and oranges year 'round. Frozen berries and other fruits taste totally yummy defrosted and mixed in an icy cold glass of milk or as a scoop on some ricotta cheese. When in season, papayas, mangoes, melons, and kiwis are wonderful snacks.

High protein dairy snacks are delicious and easy to prepare. Try low-fat cottage cheese sprinkled with your favorite seasonings like chili pepper, pepper, or Italian spices, or serve with a circle of pineapple, chopped pears or apples, or a small handful of green or red grapes. Other good dairy choices are 4 ounces of plain yogurt, one to two ounces of cheddar cheese with apples or crackers or a thick slice of mozzarella with a slice of fresh tomato either with a sprinkle of balsamic vinegar and olive or with a few leaves of fresh basil. Some other high-protein snacks include a small bottle of kefir (a yogurt-like drink) or mozzarella "sticks" or a plain icy cold glass of low fat milk. Teenagers can enjoy fruit smoothies made with milk, juice or plain yogurt with or without a dollop of protein powder. Recipes for smoothies are as plentiful as fruit itself; just use fresh fruit, good dairy products, and whip it up, no sugar needed!

The blender is also a great tool for freshly made vegetable juices. Use it for blending leftover veggies or use fresh ones with water or add a little vegetable or chicken stock, blend, heat and serve as a pureed soup or hot drink.

Crudités aren't just for grownup buffets. Cut up stalks of celery, buy some baby peeled carrots, slice some colorful bell peppers (red, yellow, green or purple) and tell the kids to dive in. How about some peeled and sliced jicama, cactus, guava, starfruit, or other fascinating fruit and vegetables from around the world? Lightly blanched cauliflower or broccoli florets are also delicious for snacking. All are delicious on their own; no dips necessary!

On cold wintry days, think hot for snacks: hot vegetable soup, hot home-made chicken soup, hot stir fried veggies with rice or a half grapefruit broiled for a few minutes and topped with ¼ teaspoon maple syrup or sugar---or a bowl of hot cereal like oatmeal or Cream of Wheat® topped with a spoonful of plain unsweetened apple sauce for sweetening. Cereal isn't just for breakfast anymore!

Small quantities of raisins or currants, nuts (pistachios, cashews, almonds, walnuts) or a home-made trail mix of raisins and nuts and seeds like pumpkin seeds are delicious with a small glass of milk or juice.

Peanut butter isn't just for sandwiches. Slather sliced apples with it, or fill celery crudités with it, or add it to delicious whole grain crackers. Chunky or plain, peanut butter is a great snack. (BTW peanuts are not nuts, they're protein-rich legumes.)

NOTE: With the great choices of peanut butters available now, what's the best for your children? Freshly ground peanut butter, available at most major supermarkets these days, is "just peanuts" and a healthful source of protein and good fats. Some jarred choices contain peanuts and only peanuts, or peanuts and salt; those should be your first choices. Organic is even better because peanuts are among the food items most frequently sprayed with insecticides. Avoid jarred peanut butter with added oils, added fructose or corn syrups. Fresh peanut butter is rich tasting and sweet all on its own.

Phil tells TODAY host Meredith Vieira if these "enhanced beverages" really give the nutrients you need.

Watch the "Enhanced Beverages" segment from TODAY:


Click image to view.

Late last week both McDonald’s and Burger King made (at least what THEY consider to be) major announcements: earlier opening hours at McDonald’s and Burger King potato chips.

The first announcement from McDonald’s is smart. American workers are starting their commutes earlier, and the fast foodery doesn’t want to lose the opportunity to sell these folks their morning coffee and breakfast whatever. Opening one hour earlier (from 6 a.m. to 5 a.m.) is so important that McDonald’s projects that it will be a significant step towards adding $400,000 additional in sales per year per restaurant (average McDonald’s does about $2 million a year).

The second? Also driven by the opportunity to make more money – but have to wonder if there is ANY connection to Burger King that could even hint at success. Last time I stopped in a BK I didn’t see them selling potato chips. French fries, of course! But chips? Nada! It’s a case of being too greedy and thinking that we shoppers are just a bunch of lemmings who will buy anything with a well-known brand on the package. It doesn’t work that way. In fact, one of the best known brands ever, which had a strong tie to great Italian food, couldn’t even sell spaghetti sauce. Remember Frank Sinatra Pasta Sauce? On paper, perhaps a good idea …

So Burger King: take a look around your stores – perhaps BK Frozen French Fries, or a Whopper you can microwave at home would be a bit smarter.

What are your fast food ideas? iVillage moms have more experience in fast food than practically anyone. What are the products (or improvements) you would like to see happen at McDonald’s, Burger King and Wendy’s?

Capitalizing on the recent concerns about food products from China, a whole food nutritional supplement and emergency disaster kit company is adding "China-Free" labels to all its products and noting it in all its promotional literature.

Food for Health International is the first company to actively promote its "China-Free" ingredients and products. It has always used organic and natural ingredients in their vitamin and health shake products but President Frank Davis wants the world to know that none of these ingredients come from China. He is so adamant about this, he's ordered a "China Free" sticker for all its pet and human supplements and whole food shakes.

The company has taken this stance as a direct result of the recent headlines which have listed more than 100 brands of pet products and fruits and vegetables which have dangerous ingredients in them, including unhealthful chemicals which have caused illness and some deaths. Chinese-made tires were made by eliminating essential gum strips for tread integrity and toothpastes included chemicals more common to antifreeze than the harmless glycerin. Although the Chinese government has shut down thousands of food processors, the problem continues by its own admission.

Food for Health International, based in Orem, Utah, makes all its supplements and shakes from organically grown fruits and vegetables processed and packaged in an all-vegetarian formula without chemical additives. No herbicides, pesticides, or harmful chemicals are used in the production of any ingredients, the company literature states, and all its products are made in the U.S.A.

The company also makes emergency and disaster products that include emergency food supplies, survival kits for two people with food and water filtration system which can last for up to six days, and survivor cooking kits for hot meal preparation. The company's kits provide pollution and chemical free water that is particularly welcome during disaster relief in areas stricken with fires or floods.

The company's nutritional products for children, adults, and pets and whole food shakes are shown on their website, www.foodforhealthint.com. The company also offers a nutritional product for pre-stage and active stage diabetes.

Dr. John Kellogg is probably rolling over in his grave (either laughing or crying!) at the announcement that his namesake cereal-making company is going to TRY to modify their kid-focused products to match a healthier nutritional profile – but if they can’t they will just stop advertising those brands to the under-12 consumer.

Kellogg’s is clearly missing the point.

Almost a year and a half ago, the turmoil began in Battle Creek as two advocacy groups threatened a lawsuit against the cereal maker and Nickelodeon over the company’s advertising to children. So now, amid stockholder, consumer and stakeholder pressures comes Kellogg’s ad policy change announcement. And everyone seems to be happy including the two would-be lawsuit filers: Center for Science in the Public Interest and the Campaign for a Commercial-Free Childhood.

But not me.

Kellogg’s blew a once-in-a-brand-lifetime opportunity to lead the cereal industry in a “nutritional correction” that would have given them an enviable position within the food world – and most importantly had a huge effect on our future generations’ health and wellness. While their food technologists agonize over how to make their best selling cereals taste “grrrrreat” but still meet a rather lame nutritional profile (under: 200 calories, 2 grams of saturated fat, 230 milligrams of sodium, no trans fat and 12 grams of sugar per serving), is it that unreasonable to suggest that products that are loaded with sugars, fats, sodium, artificial flavors and colors have actually created a new standard for what tastes good? Do our kids actually need to train their future taste buds with these ingredients?

Maybe it’s time to go back to basics. How about feeding the under-12 group Dr. John’s original? Kellogg’s Corn Flakes with some fresh fruit and (if you must) a sprinkling of table sugar? And advertising that!

Let's take a look at all the new frozen and fresh baby foods (tiny glass jars beware!) – but what about those new parents who want to make their own baby foods? Is it a good idea?

Yes. Without a doubt – if you have the time (about 30 minutes), and a little patience, you can make baby food yourself that’s fresh, nutritious and free from additives. Not to mention it’ll save you money. Plus, you’ll know exactly what your baby is eating.

But before you get started, remember that babies are more susceptible to digestive upsets, so food preparation and food safety are even more important. Always be sure to wash your hands, utensils, surfaces and containers with hot, soapy water for at least 60 seconds.

So let's make some baby food!

Generally, fresh fruits and vegetables are the perfect ingredients to start with.

Remember to thoroughly wash whatever ingredients you do choose to use (one drop of mild soap detergent to a quart of water will do the trick)! If fresh produce isn’t available, frozen is a great alternative as it’s typically picked at the peak of taste and nutritive value (and you’ll save some money as well). Some fruits and vegetables do not need to be steamed or cooked (e.g., kiwi and bananas) but others (like apples, sweet potatoes, squash and peas) must be cooked to soften and make digestible.

As your baby is young, introduce one food at a time to identify possible allergies; you don’t want to mix three ingredients and then stand there puzzling over which one caused your baby to swell up. Avoid foods that may cause allergic reactions (i.e. egg whites, seafood, tomatoes and nuts) and honey (to avoid botulism). Food additives such as spices, sugar, and lemon should be avoided as your baby is probably not used to them and they may cause some reactions. Besides, does your baby really need that extra sugar?

Caution: some vegetables (i.e. beets, spinach, and even turnips, carrots and collard greens) can be high in nitrates which, when digested at high levels, can lead babies to develop anemia. So take care.

Once you’ve selected the ingredients, you’ll need a blender (food processor, hand-turned food mill, or even a fork works as well) and containers or an ice cube tray for storage.

After carefully washing your fruits or vegetables, peel and pit them. For those that need to be cooked, steaming is the preferred method. But if you must boil, go ahead and do so with as little liquid as possible. When done boiling, add the leftover liquid to the food when mashing to even out the consistency. Make sure you’re mashing it to the proper consistency for your baby.

After cooking, proper and immediate storage is critical. Homemade baby food generally keeps in a covered container in the fridge for up to two days. Now to freeze baby food, we like to put it into an ice cube tray to make the perfect baby portion size (and slide the entire ice cube tray into a plastic zip-lock type freezer bag), wait for it to harden, and then remove from tray and place it into small freezer bags. Be sure to label the frozen baby food with the date you made it and use within 2 weeks for the best flavor.

When heating the baby food, use only a low temperature and stir often so that the heat disperses – remember your baby’s mouth is extremely sensitive so be sure you do not heat about baby’s body temperature. Once the food is reheated, and after your baby’s done eating, throw out leftovers since bacteria from your baby’s mouth can rapidly multiply and spoil the food.

We’ve heard for years that it’s the dark and colorful fruits and vegetables that are the ones loaded with nutrients. But new research shows that mushrooms (even white ones) are a good source of nutrients. And yes, before you make THAT joke—mushrooms are actually fungi. They provide many of the nutritional benefits found in meat, beans and grains including riboflavin, niacin and selenium.

Antioxidants are all the rage, rightfully so, and I bet you didn’t know that mushrooms are the number one source of the antioxidant ergothioneine and the leading source of the antioxidant selenium in the fruit and vegetable category. White mushrooms contain about the same antioxidants as tomatoes, zucchini and carrots; brown mushrooms are comparable to green beans, broccoli and red peppers.

Mushrooms also contains Vitamin D (promotes absorption of calcium), B Vitamins (breaks down proteins, fats and carbohydrates) and are rich in potassium, which balances our fluids and minerals and controls blood pressure.

What I also like about mushrooms is that they are low in calories, fat-free, cholesterol-free and low in sodium.

Probably one of the unsung benefits, at least for me — is also that the careful slicing of mushrooms seems to bring on calm in the kitchen.