Q: Do the freeze-dried berries in some cereals add any nutritional value?
A: Don?t let the tiny size of freeze-dried fruit deceive you. Studies of freeze-dried fruit show that the antioxidant phytochemicals found in the fruit?s fresh state are retained at levels almost as high after freeze-drying. Studies also show that these phytochemicals, even after being freeze-dried, can reach our bloodstream. What limits their nutritional value is the small amount added to processed cereals. Most cereals that have freeze-dried fruit contain too little to count as a true serving of fruit when you fill your bowl. To get a real nutritional impact from fruit in your cereal, add fresh or frozen fruit in substantial amounts. If you like the convenience of storing freeze-dried fruits, buy them in bulk packages. By adding your own fruit, you will also have the freedom to choose from many different kinds of whole-grain cereals to optimize the amount of fiber and other nutrients in your breakfast.

Q: How nutritious is eggplant?
A: Eggplant is not particularly high in any vitamin or mineral, but it is rich in antioxidant phytochemicals. The particular kind of phytochemicals it contains are called anthocyanins, which are a part of the class of phytochemicals known as flavonoids. These powerful antioxidants protect against ?free radicals,? or unstable molecules, that can damage cells and hasten the development of cancer and heart disease. Unfortunately, eggplant can have a bitter taste, usually because it has been left on the vine past the point of maturity, or held in storage too long, so select eggplant carefully. Smaller ones are preferable because they contain fewer seeds, which also seem to contribute to bitterness. Choose a firm eggplant with a taut, shiny skin, and cook it within a day or so. Some recipes call for first salting and draining sliced eggplant for at least one hour. This step can further reduce any bitterness, although it adds sodium. (Don?t rinse the eggplant afterwards. Simply pat it dry with paper towels.) Many traditional recipes call for frying eggplant, but since it absorbs a great deal of oil, a high-calorie dish results. A more healthful cooking technique is to lightly spray eggplant with canola oil and grill or oven roast it with seasonings or spicy sauces.

Q: My family loves frozen waffles. How healthy are they?
A: Waffles can vary a lot nutritionally, so compare the information on their labels. Usually, the vitamin content among different brands is similar, but waffles that list whole-wheat flour first among the ingredients have a higher fiber content. Although you won?t be able to tell from the ingredients list, more whole-grain flour means that there are also more cancer-fighting phytochemicals, as well as more vitamin E, vitamin B-6 and magnesium. You should also compare the fat content of different waffle options. Although waffles tend to be higher in fat than toast, some lowfat varieties are available that are whole-grain, too. These can be a part of your breakfast or a snack. A final, major influence on the nutritional quality of the waffles you eat will be how you serve them. You shouldn?t make them a vehicle for butter or margarine and sugar-loaded syrup. Waffles are delicious when spread with fruit-sweetened jam, peanut butter, or topped with fruit such as berries. Or top your waffles with vanilla yogurt, applesauce, or pur?ed fruit. These toppings will give your waffles a real nutrition boost. Because of their protein content, a yogurt or peanut butter topping will help satisfy you and sustain your energy levels longer than drenching waffles in a sugary syrup.

Reprinted with permission from the American Institute for Cancer Research