Moms encourage their children to finish their milk, eat their veggies, and stay away from too many cookies and chips.

If you’re a mother, it may seem like your admonitions to eat better fall on deaf ears, but research and personal experience say otherwise. As it turns out, mothers possess the power of persuasion in more ways than one, especially when it comes to influencing what their daughters eat.

My mother often jokes that my grandmother, who arrived in the U.S. from Italy at the age of 17, was the original dietitian in the family. “Nana” didn’t have all the scientific facts and figures about food that I often spout to my children, but she did have the right idea about preparing balanced meals. She passed that knowledge on to her daughter.

My mother worked full-time outside of the home, yet resisted the temptation to serve us processed foods for meals and snacks. She was raised on the idea that a balance of colors on the plate made for a healthier meal. In a way, she was right: brightly colored vegetables, such as carrots, contain different beneficial compounds than paler produce, such as mushrooms, yet both vegetables are equally good for you.

Don’t get me wrong: We didn’t eat perfectly. My family’s love of bread and desserts (my brothers, parents, and I often overate), created weight control challenges for all of us.

While my mother struggled with her weight, she never strayed from serving healthy, balanced meals. That’s noteworthy, since moms who constantly diet influence their daughters to think about dieting, possibly leading to disordered eating.

As the mother of three girls, I can see how strongly daughters identify with their moms, and how actions speak louder than words. I’m like my mother in that I am nearly militant about family meals. We eat together as often as possible.

The meal may be as simple as take-out pizza, salad, and fruit. That’s okay, because family meals need not be elaborate to be effective: Studies show that the more often you eat together, the greater the chance of consuming fruits and vegetables, whole grains, calcium-rich foods, such as milk, and fewer soft drinks.

Being a mom is no small feat. You serve as a role model for healthy eating and an active, healthy lifestyle, and you support your child in doing the same. Mothering can be exhausting, but it’s important to remember you don’t need to feed your family perfectly every day. Do the best you can and you’ll be paying it forward by passing on the healthiest lifestyle possible to your children, and beyond.

Here are tips for helping yourself and your child to good health:

• Eat the healthy foods and drink the beverages (water, low-fat milk, and 100% juices) that you want your children to consume. For example, research shows a mom’s own milk drinking habit is linked to more milk and fewer sugary drinks in her child’s diet.

• Make every effort to have family meals at home and serve as a healthy role model. Keep those meals full of enjoyment and free of criticism.

• Exercise together (take a walk, bike ride or do yard work) and exercise independently to serve as active role models.

• Avoid pressure or restrictive feeding practices at mealtime. Pressuring, cajoling, and threatening will not get kids to favor healthier foods in the long run, and the opposite may occur.

• Engage in healthy lifestyle changes to address a healthy weight, rather than restrictive, unhealthy diets.

How do you encourage your children to lead a healthy lifestyle?

I’ve always loved this holiday, especially since one of my lifelong friends hosts an annual Cinco de Mayo party to celebrate her heritage and pride. Her father was born and raised in Mexico and brings rich cultural traditions to the party even adding some American flair, like stuffing a colorful piñata with candy. He prepares the most delicious chicken enchiladas topped with Chihuahua cheese, guacamole, fresh flower tortillas and Spanish rice. The music of the Mariachi band is always playing in the background.

This year I still plan to celebrate in-style (with my sombrero, of course!) – but I’ve decided to bring a lighter meal option to the table that will taste just as great with half the fat and calories. By substituting the creamy chicken enchiladas with mushroom tacos, I will be able to enjoy a fresh tasting Skinny Girl Margarita with my meal!

Mushroom Tacos with Salsa Verde (Makes 8 servings)

Taco Ingredients:

• 2 Tbsp. Olive Oil
• ¼ lb. 85% lean ground beef
• ¾ lb. white button mushrooms
• ¾ lb. crimini mushrooms
• 2 cups julienne of sweet onions
• 1 Tbsp. minced garlic
• 4 Tbsp. ground chile pepper
• Salt and pepper if necessary
• Lime juice to taste
• 8 Corn Tortillas
• 1 cup shredded green cabbage
• 2 Tbsp. chopped cilantro
• 4 Tbsp. Cotija Cheese, grated

Avocado Salsa Verde Ingredients:

• 1 large, ripe avocado, peeled, pitted and cut in ½-inch dice
• 1/3 cup diced tomato
• 2 Tbsp. finely chopped onion
• ½ Tsp. seeded and minced Serrano chili
• ½ Tsp. minced garlic
• 1 Tbsp. lemon or lime juice
• 2 Tbsp. chopped cilantro
• 1/4 Tsp. sugar

Directions:

1. Heat a sauté pan over medium-high heat. Place ground beef in pan and cook; season with salt and pepper. Sauté for 3 to 5 minutes until golden brown. Chop mushrooms to approximately the size and texture of ground beef and sauté in a separate pan with 2 tablespoons olive oil for 3 to 5 minutes.
2. Combine mushrooms and meat and set aside.
3. Heat sauté pan used for ground beef over medium-high heat. Add onions and sauté until golden brown. Add garlic and cook until fragrant. Add the mushroom/beef mixture and ground chili pepper. Sauté 2 to 3 minutes, stirring. Adjust seasoning with salt, pepper and lime juice.
4. To serve, toss shredded cabbage with salt, pepper, lime juice and cilantro. Place 2 tablespoons of shredded cabbage on a tortilla, and top with 2 tablespoons of mushroom and beef mixture. Top with a generous tablespoon of avocado salsa, and sprinkle with Cotija cheese to taste.

 To make Avocado Salsa Verde: Combine all salsa ingredients and refrigerate for at least an hour.

For more great ideas, check out the Huffington Post slideshow: Cinco de Mayo Recipes: 10 Simple Nutrition Tricks For a Healthier Fiesta.

MyPlate recommends half of the dinner plate be full of fruits and veggies. That’s right – half of what children (and everyone, really!) are supposed to eat are wholesome veggies like broccoli and squash and fruits, including bananas and apples. That does not include kid-favorites like hotdogs, french fries, mac ‘n’ cheese and chicken fingers.

Which leads to the question, “How do I get my kids to eat more veggies?” Here are two useful tips that can help:

1. “Sneaky Mom” – Use the “Sneaky Mom” technique by hiding veggies in your kids favorite dishes, like pizza, burgers and lasagna.

One way is by using the “swapability” cooking technique. Substitute mushrooms for a portion of a higher calorie ingredient, such as meat. You not only add an extra serving of vegetables to the plate, but you also reduce calories and fat in a meal.

The swapability technique is as simple as three-steps:

• Chop mushrooms to similar texture as meat, like ground beef
• Cook the chopped mushrooms
• Combine the cooked mushrooms with the meat

2. Make Cooking Fun – Involve your kids in the kitchen with the food preparation. Give them small tasks, such as washing fruits and veggies. Let them mix the salad or stir the sauce. When you have your kids help in the kitchen, it allows them to learn about nutrition and the foods they eat. Also, they’ll be more likely to try new foods they’ve helped make.

Feel free to share a comment below to let us know how you get your kids to eat more veggies!

Summer’s coming and headlines touting slimming diets and swimsuit-ready bodies remind us that we’ll soon be trading in our wool and fleece for more revealing clothing.

Don’t hit the panic button just yet. Instead, take a fresh approach to healthy eating. Spring clean your diet, and reset your attitude about what it takes to nourish your body while losing weight.

For me, spring cleaning is more than an activity; it’s a state of mind. It renews my enthusiasm for cooking for my family, and for feeding myself right. When my kitchen is clean and organized, I’m more likely to prepare healthy meals and snacks and resist ordering take-out.

First, You Clean

I hate to clean, but I love the rewarding results. It’s best to give your kitchen the once-over before restocking it for healthier eating. Here are some tips.

Purge. I don’t like to throw away food because it’s costly and wasteful. But there are some foods that must go, like the half-eaten chocolate Santa from Christmas, the leftover chips that call my name, and those mystery leftovers lurking in the back of my ‘fridge.

Pitch foods with questionable safety, too. Food kept too long or at improper temperatures can breed bacteria capable of making you and your family sick. It’s not always possible to tell if a food has spoiled by its smell or appearance, so if you have any doubt about how long you’ve had the food, throw it out.

Clean. Chances are that your refrigerator could use a deep cleansing. I like to use a combination of two tablespoons baking soda and one quart of warm water to scrub down walls and shelves with an abrasive sponge.

Arrange. Check the use-by dates on canned and boxed foods. Arrange cabinet and refrigerator shelves so that items with sooner use-by dates are at the front. That way, they get used first and are less likely to go to waste.

Stay cool. Purchase reliable thermometers for your refrigerator and freezer. Make sure your refrigerator is at 40˚F or less and your freezer is at 0˚F or colder. Check temperatures often because they can fluctuate, especially in warm weather. If temperatures get too high, adjust the controls.

Refresh Your Diet, and Your Family’s, Too

Once your kitchen is clean, fill it with ingredients for easy and delicious meals. Having healthy ingredients on hand for meals and snacks saves time and money.

Keep your cupboards supplied by posting a shopping list on a bulletin board or the refrigerator. Write down what you need as you use it up.

The following list of healthy ingredients is a guideline for stocking up to make food preparation a snap. Add and delete items to fit your family’s needs.

Breads and Grains

• Whole grain bread, such as whole wheat English muffins and rolls, whole wheat naan, whole wheat pita bread, and whole wheat tortillas

• Pasta, regular and whole wheat

• Quick-cooking fortified brown rice, fortified white rice, whole wheat couscous, and farro

• Whole grain crackers

• Quick-cooking oatmeal

• Whole grain breakfast cereal

• Prepared thin pizza crust

• Frozen whole grain waffles

Fruits and Vegetables

• Fresh vegetables such as mushrooms, dark leafy greens, carrots, and green beans

• Fresh fruit, such as bananas, grapes, and strawberries

• Frozen, plain fruits and vegetables, such as corn, peas, and blueberries

• Unsweetened applesauce, and canned fruit in its own juice, such as pineapple

• Canned “no salt added” or reduced-sodium tomatoes

• Jarred marinara sauce

• Reduced-sodium canned beans, such as garbanzo, or dried beans

• Dried fruit with no added sugar, such as raisins

Dairy Foods

• 1% low-fat or fat-free milk

• Low-fat cottage cheese

• Reduced-fat shredded cheeses, including cheddar, and cheese sticks

• Plain, low-fat yogurt, Greek or regular

Meat and Other High-Protein Foods

• Whole roasting chicken (keep one on hand in the freezer)

• Boneless, skinless chicken breast

• Lean ground beef (90% lean or leaner)

• Pork tenderloin

• Frozen shrimp

• Garden burgers

• Canned light tuna fish and salmon in a pouch

• Tofu

• Peanut butter or sunflower seed butter

• Nuts, such as walnuts, peanuts, and almonds

• Sunflower seeds

• Large eggs

Condiments

• Balsamic or red wine vinegar

• Tub margarine with no trans fat

• Olive and canola oils

• Ketchup

• Reduced-fat mayonnaise

• Mustard

• Reduced-sodium soy sauce

• Reduced-sodium chicken broth and reduced-sodium beef broth

• Salsa

• Lemon juice

APRIL FOOLS’!

Did I get you? Okay, maybe that wasn’t the best prank ever, but here are a few fun ways to play “Gotcha” with your family AND sneak wholesome mushrooms into their meals while you’re at it. We think these recipes will have mushroom naysayers changing their tune from “Mushrooms?” to “MUSHROOMS!”

• Be sneaky with mushroom swaps. Get your family excited for a burger dinner and watch as they savor Mushroom Burgers, and then see if anyone can guess the secret ingredient.
• Prank ‘em with pizza. After your family has gobbled up slices of crowd-pleasing Mushroom Flatbread, reveal your April Fools’ practical joke and watch as they change their minds about mushrooms.
• Surprise with spruced up spaghetti. Serve this Almost Lasagna recipe, and shock your satisfied family with the secret ingredient: mushrooms.

These suggestions will pay off three-fold by leaving your family surprised, full on a nutritious meal and praising you for a successful (and tasty) April Fools’ trick. Leave a comment below to let us know how your family reacted!

Recently, I watched a well-known celebrity chef on a national television show advise people about the health benefits of brightly colored fruits and vegetables. She displayed an array of deeply-hued produce, and gushed about the nutrients that colorful fruits and vegetables offer.

Color counts but that’s not the whole story when it comes to produce, particularly vegetables.

Here are some tips to keep in mind:

(1) Eat A Variety of Fruits and Veggies

Research shows that eating at least 2 ½ cups of fruit and vegetables daily is linked to a lower risk of cardiovascular disease, including heart attack and stroke. Certain produce helps protect against some types of cancer, too.

Getting enough fruits and vegetables is a challenge for most of us, as fewer than 1 in 10 Americans meet the suggested daily intakes. To make meal planning easier, MyPlate, the government’s new symbol for healthy eating, advises filling half your plate with a variety of fruits and vegetables that offer an array of nutrients.

For example:

• Beans are rich in protein, a nutrient most vegetables lack, and they also deliver iron and zinc in levels similar to those in seafood, meat, and poultry.

• Citrus fruits, kiwi, and tomatoes are particularly rich in vitamin C.

• Sweet potatoes, carrots, and cantaloupe are packed with beta-carotene, which provides their bright orange hue, protects cells against damage, and serves as the raw material for making vitamin A in the body.

(2) Pale is Pretty

Consumers are often encouraged to eat brightly colored vegetables because they’re loaded with nutrients, but that gives white and tan vegetables short shrift.

No one vegetable or fruit is more nutritious or beneficial than another. Scientific research has proved that white and tan vegetables (and white fruits, such as bananas) are packed with valuable nutrients.

Here’s what white and tan vegetables bring to the table, and interesting ways I prepare them for my family:

Mushrooms: Mushrooms are the only source of vitamin D in the produce aisle. Vitamin D helps your body absorb calcium and is needed for strong bones and teeth. All mushroom varieties supply vitamin D, but growers can increase vitamin D levels by exposing mushrooms to ultraviolet light. One serving (about 4-5 white button or crimini mushrooms, or one portabella) of light-exposed mushrooms can provide close to 400 IU of vitamin D – that’s two-thirds of the suggested 600 IU everyone over the age of one needs daily.

In addition to being relatively low in calories, very low in sodium, and free of fat and cholesterol, mushrooms provide B vitamins, selenium, potassium, and more.  Mushrooms are packed with compounds that boost your immunity and may help protect against cancer.

I sauté sliced white button mushrooms to go with meat, chicken or fish, and I swear by portabello burgers on whole grain buns because they’re easy to make and delicious. I often swap half the meat in my favorite pasta, pizza, and burger recipes for chopped, sautéed mushrooms.

Cauliflower: Cauliflower contains antioxidants, vitamin C, the B vitamin folate, potassium, fiber, and anti-cancer compounds.

In spite of its many health benefits, cauliflower is not always an easy sell at the dinner table. Cauliflower has a strong taste, and it may take time for your family to fall in love with it like I have.

I roast cauliflower to bring out its sweetness and because it’s easy. Chop a head of cauliflower into bite-size pieces, place on a baking sheet, and coat lightly with olive oil. Cook at 400˚F until crisp-tender – about 15 minutes.

We also like pureed cauliflower. Cut up a head of cauliflower and steam it until very tender. Place in a food processor and blend with a bit of tub margarine, a tablespoon or two of milk, and grated Parmesan cheese.

Potatoes: Potatoes have been blamed for weight problems and a greater risk of type 2 diabetes, but it’s difficult to believe that eating spuds as part of a balanced diet is the cause of what’s ailing us.

Potatoes provide carbohydrate, fiber, potassium, and vitamin C. One medium potato has 110 calories, as long as they’re not fried or slathered in butter.

Stuffed baked potatoes are nearly a meal, and kids love them. Slice a medium baked potato in half lengthwise and reserve potato shells. Scoop out the inside and mash; mix with ½ cup low-fat cottage cheese, 1 cup chopped, cooked vegetables, and your choice of seasonings. Spoon filling into the potato shells and sprinkle with ¼ cup grated sharp cheddar cheese. Bake on a baking sheet for 10 minutes in 400˚F oven or until cheese melts.

Stir leftover mashed potatoes into soup to increase nutrition, boost vegetable intake, and create a creamy texture.

As a registered dietitian and mother of three, I’ve never met a vegetable I didn’t like. That goes double for the vegetables my kids will eat without a fuss, including the pale ones like mushrooms, cauliflower and potatoes!

Most doctors don’t make house calls, but lucky for us, Dr. Oz does! This week he invited one of our favorite dietitians, Liz Ward, onto the show to talk about the mighty mushroom. Watch the video to learn more about three different kinds of mushrooms – white buttons, creminis, and maitakes – and fun ways to cook with them to get more nutrients onto your plate!

Tasting is believing! Try one of the recipes mentioned on the show with your family today:

• Mushroom Tacos with Salsa Verde
• Mushroom Chips and Dip

Like what you see?

Check out the Facebook page for Liz’s new book, MyPlate for Moms, for more nutrition and cooking tips.

Food Day is a grassroots campaign organized by the Center for Science in the Public Interest (CSPI) that encourages people to “eat real” by focusing on healthy, affordable food produced in a sustainable, humane way.

As you might imagine, everyone at the Mushroom Channel is quite on board with the concept of Food Day. Mushrooms offer a versatile and tasty solution for unprocessed, low-calorie entrees, side dishes and snacks. Their flexibility and friendliness toward virtually any kind of diet makes them an easy addition to any “real” shopping list. We’re proud to bring them to your stores, markets and tables and excited about what lies ahead.

How are you celebrating? Attend a Food Day event near you or get festive at home tonight by make this recipe for Oven Roasted Mushroom and Vegetable Salad.

October means it’s time to go Pink for National Breast Cancer Awareness Month, and mushrooms have a brand new outfit for just such an occasion.

Breast cancer research is a cause near and dear to the Mushroom Council. Since 2002, we’ve invested more than $750,000 in grants to City of Hope for research on mushrooms and cancer. This fall, the Council will provide an additional $50,000 to continue funding these important studies. To help raise knowledge of National Breast Cancer Awareness Month and recognition of breast cancer research, mushrooms will be sold in pink containers September 15^th – November 15^th.  Check your local grocery store to find them in the produce aisles.

In addition, we’re thrilled to be featured in City of Hope’s Super Foods for Super Health recipe program. This program uncovers how “natural substances in super foods may help prevent cancer.” Click here to see Super Foods for Super Health recipes that include mushrooms.

Another note: Your friendly Mushroom Channel editor tried this recipe with scrambled eggs incorporated this weekend and it was a hit- consider breakfast tacos!

While I could, of course, happily add mushrooms to most any dish you could imagine (except maybe ice cream… But maybe? Mushroom ice cream? Why not? I’m game), I’m fully aware that they’re consistently ignored in some major food groups. I consider Mexican food a major food group of mine and have recently realized that I rarely ever incorporate mushrooms into Mexican cuisine. Perhaps I’ll add them in a veggie quesadilla, but otherwise, I’m always leaving them out. How rude. So, I’m making a concerted effort to change that. Call it a movement, if you will.

I was inspired by Rick Bayless and his recipe for chorizo, mushroom, and potato tacos. The idea of mushrooms in tacos is basically a dream come true, especially when you mix them up with lots of spicy flavor-packed chorizo. You’ll never want a “typical” taco again. The other awesome thing about these tacos is that they’re super quick and easy. Just a tad bit of chopping, throwing everything in a pan, and serving it on a tortilla. And adding lots of delicious toppings, too, obviously. The addition of potatoes make it almost like a Mexican hash. With mushrooms. In a tortilla. Heaven has been found.

Ingredients:

• 12 oz. Mexican chorizo, casings removed and crumbled
• 1/2 C onion, chopped
• 6 oz. shiitake mushrooms, stemmed and sliced
• 1 medium potato, cut into small cubes
• 1 habanero pepper, finely chopped
• 1/2 t cumin
• Whole wheat tortillas, lightly toasted
• 1/4 C cilantro, finely chopped (for topping)
• 2 oz. cotija cheese (for topping)
• 1 avocado, diced (for topping)

Instructions:

Heat a saute pan over medium heat and add crumbled chorizo. Cook until mostly heated through (or mostly cooked through if chorizo was uncooked) and then add chopped onion, mushrooms, potatoes, and habanero. Cook, while stirring, for about 4-5 minutes, until ingredients begin to soften and brown up a bit. Mix cumin in.

Serve chorizo mushroom mixture on a lightly toasted whole wheat tortilla. Top with cilantro, cotija, avocado, or absolutely anything you want.