Vitamin C, total ascorbic acid Rich Foods

Tip 1 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.

Tip 2 : Dairy foods contain a wealth of nutrients. Besides calcium, they also give you vitamin A and D, protein, potassium and magnesium.

Tip 3 : Add fruit like pineapple or fresh chunks of peaches to vegetable and meat kabobs.

Tip 4 : Whole grains can be a good source of dietary fiber--choose grains with more fiber for additional health benefits.

Tip 5 : Make a mini pizza using a portabella mushroom for the crust. Top with tomato sauce, veggies, and low-fat mozzarella cheese, and broil.

Tip 6 : Try a rice and beans dish with brown rice or use whole-grain couscous, quinoa, or bulgur instead.

Tip 7 : 1 Kaiser roll (about 3.5 inches across) counts as 2.5 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 8 : Popcorn is a whole grain! Pop a bag of low-fat or fat-free popcorn for a healthier snack. 3 cups equals 1 oz of grains.

Tip 9 : Try low-fat ricotta instead of cottage cheese--it has more calcium and works great in many recipes that call for cottage cheese.

Tip 10 : Include milk as a beverage at meals. Choose fat-free or low-fat milk for less saturated fat and Calories.