Exporting files as MP3s for CDBaby from iTunes/Garageband

Hi, I want to convert songs that I have made in Garageband (which I've also exported to iTunes) so that I can upload them to the music distribution site CDBaby. CDBaby states that they require files in one of the following formats

"WAV - stereo, 44.1 kHz sample rate, 16-bit
FLAC - stereo, 44.1 kHz sample rate, 16-bit
MP3 - stereo, 44.1 kHz sample rate, 16-bit"

How can I convert my Garageband files or iTunes files to one of these formats?

Thanks!

In iTunes, visit the preferences and select the encoding options to MP3 and then set the sample rate and bit-rate to match their requirements. Then, select the tracks you want to upload and use "Convert to MP3!"

That'll do it for ya

Thanks! I went for the WAV version because I couldn't select all those settings with the MP3 version.