Mothers have a wealth of information, some learned from experience and some passed down from their mothers. How many of the following statements have you heard from your mother about food and eating are true?

1. Eat carrots. They are good for your eyes.

2. Don't eat chocolate. It causes acne.

3. An apple a day keeps the doctor away.

4. To get the iron you need to be strong like Popeye, eat your spinach.

5. Don't let foods made with mayonnaise stand out at picnics because they spoil fast.

6. Clean your plate. Children are starving in (name a country).

7. Cool cooked foods on the counter before putting them in the refrigerator.

8. Chicken soup is good for you when you have a cold.

9. Don't eat candy. It rots your teeth.

10. Don't fill up on milk before you eat your dinner.

Do some of these sound familiar? Here is what nutrition research says about them:

1. True. Carrots contain a form of vitamin A which is vital for good vision.

2. False. Chocolate does not cause acne. Hormone fluctuations and stress appear to be the culprits.

3. Maybe. Eating apples does not guarantee good health but apples contain health-promoting nutrients, including fiber, vitamins, minerals and antioxidants.

4. False Spinach is a very nutritious food but it is not a good source of iron. The iron in spinach leaves is bound by oxalic acid and is not absorbed in the body.

5. True and false. No perishable picnic foods should stand out more than 2 hours, but the mayonnaise, which is acidic, actually reduces the risk of spoilage.

6. False. Cleaning your plate may result in overeating and undesirable weight gain and will not keep others from starving. Children need to be allowed to stop eating when comfortably full, regardless of what is left on their plates.

7. False. Cooked foods can be put directly into the refrigerator without reaching room temperature first. Cooling foods on the counter increases the risk of foodborne illness.

8. True. Eating chicken soup helps relieve the nasal congestion from a cold.

9. True. Candy or any other carbohydrate that sticks to your teeth (such as crackers, bread or dried fruit) increases the risk of tooth decay. Brushing your teeth or chewing sugar-free gum reduces the risk.

10. True. Milk is a valuable source of calcium, protein and vitamin D but if children drink a whole glass of milk before eating, they may not be able to eat the other foods they need for a healthy diet.

Your mother does not have to be right about everything to be a good mother. Show your appreciation for her by making carrot cake in her honor. Visit www.cce.cornell.edu/cayuga for more nutrition information and easy and healthy recipes.

Christine Gutelius, MA, RD, CDN, is a nutrition resource educator at Cornell Cooperative Extension of Cayuga County.

Carrot Cake

1 1/2 cups all purpose flour

2/3 cup whole wheat flour

2 teaspoons baking soda

1/4 teaspoon salt

2 teaspoons cinnamon

3/4 cup firmly packed brown sugar

2 cups grated carrots

1/2 cup raisins

3 eggs

3/4 cup buttermilk or milk

8 ounce can crushed pineapple in juice, drained

3 tablespoons oil

2 teaspoons vanilla

Preheat oven to 350 degrees. Spray a 9- by 13-inch pan with cooking spray. Combine dry ingredients in small bowl. In large bowl stir together

carrots, raisins, eggs, milk, pineapple, oil and vanilla. Stir dry ingredients into mixture in large bowl, stirring until thoroughly mixed. Pour batter into pan. Bake for 30-40 minutes or until toothpick inserted in center comes out clean. Cool cake and frost (can be served unfrosted). Cover and refrigerate until served.

Low Fat Cream Cheese Frosting

8 ounce package Neufchatel cheese

(or low fat cream cheese), softened

1 cup powdered sugar

2 teaspoons vanilla

1 teaspoon grated orange or lemon rind (optional)

Combine ingredients in mixer bowl and beat until smooth and creamy.