Vitamin C, total ascorbic acid Rich Foods

Tip 1 : Craving something sweet? Instead of candy try having dried fruits like cranberries, cherries, or raisins.

Tip 2 : For dessert, try low-fat yogurt or pudding as a dip for fruits like strawberries or melon balls.

Tip 3 : Keep canned fruit (in 100% juice or water) like mandarin oranges on hand for a quick addition to any recipe--check for recipes online.

Tip 4 : Tostadas can be made in minutes by topping a toasted tortilla with cooked meat or chicken, beans, lettuce, and salsa.

Tip 5 : Many seafood choices are low in mercury, including shrimp, salmon, sardines, oysters, clams, haddock, flounder, catfish, and tilapia.

Tip 6 : Stews can make a small amount of lean meat or chicken go a long way. Check online for recipes.

Tip 7 : Choose lean meat cuts for casserole dishes, like lean pork loin or sirloin for tamale pie. Check online for recipes.

Tip 8 : Add grated carrots for a surprising crunch to a peanut butter sandwich.

Tip 9 : Soymilk (soy beverage) fortified with calcium is a great alternative for those who don't or can't drink cow's milk.

Tip 10 : Cut the Calories but keep all the calcium--switch from whole (150 Calories) to low-fat (100 Calories) or fat-free (80 Calories) milk.