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Food sources of vitamin C are ranked by milligrams (mg) of vitamin C per standard amount; also calories in the standard amount. (All amounts listed provide 20% or more of the Recommended Dietary Allowance (RDA) of 90 mg/day for adult men.)

Source: USDA/HHS Dietary Guidelines for Americans, 2005

Food Sources of Iron ranked by milligrams of iron per standard amount; also calories in the standard amount. (All amounts listed provide 10% or more of the Recommended Dietary Allowance (RDA) for teenage and adult females, which is 18 mg/day.)

Food Sources of iron are ranked by milligrams of iron per standard amount; also calories in the standard amount. (All amounts listed provide 10% or more of the Recommended Dietary Allowance (RDA) for teenage and adult females, which is 18 mg/day.)

Source: USDA/HHS Dietary Guidelines for Americans, 2005

If you have already been diagnosed with iron deficiency, talk to your doctor or healthcare provider about treatment. For healthy individuals, the Recommended Dietary Allowance (RDA) for iron is listed in the following table.

*This value is an Adequate Intake (AI) value. AI is used when there is not enough information known to set a Recommended Dietary Allowance (RDA).

In general, you can eat a healthful diet that includes good sources of iron. A healthful diet includes fruits, vegetables, whole grains, fat free or nonfat milk and milk products, lean meats, fish, dry beans, eggs, nuts, and is low in saturated fat, trans fats, cholesterol, salt, and added sugars.

In addition to a healthful diet that includes good sources of iron, you can also eat foods that help your body absorb iron better. For example, you can eat a fruit or vegetable that is a good source of vitamin C (see table on Dietary Sources of vitamin C) with a food or meal that contains non-heme iron (see table below for Dietary Sources of Iron). Vitamin C helps your body absorb the non-heme iron foods you eat, especially when the food containing non-heme iron and the vitamin-C rich food are eaten at the same meal.

The following recommendations are for specific groups who are at greater risk for iron deficiency.

Babies

• If possible, breastfeed your baby for 12 months and when your baby is about 6 months of age, give your baby plain, iron-fortified infant cereal. Just two or more servings a day can meet a baby’s iron needs at this age.
• When your baby is about 6 months of age, include a feeding per day of foods rich in vitamin C with foods that are rich in non-heme iron to improve iron absorption.
• If you can’t breastfeed, use iron-fortified formula.
• Don’t give low-iron milks (e.g. cow’s milk, goat’s milk, and soy milk) until your baby is at least 12 months old.
• Give home prepared or commercially prepared plain pureed (chopped until smooth in a blender) meats after age 6 months or when the baby is ready.
• If your baby was born early or small, talk to your doctor about giving iron drops to your baby.
• If your baby can’t get two or more servings per day of iron rich foods (such as iron-fortified cereal or pureed meats), talk to your doctor about giving iron drops to your baby.

Young children (aged 1–5 years)

• After your child is one year old, give no more than three 8 ounce servings of low-fat or nonfat cow, goat, or soy milk per day. After your child is 2 years old, your child only needs two 8 ounce servings per day of low-fat or nonfat milk. Milk is a good source of calcium and vitamin D, but not iron.
• Give your child a diet with iron-rich foods such as iron-fortified breads and iron-fortified cereals and lean meats.
• Include fruits, vegetables or juices that are rich in vitamin C. Vitamin C helps your child absorb non-heme iron especially when the food that is a source of non-heme iron and the vitamin C-rich food are eaten at the same meal.

Adolescent girls and women of childbearing age

• Eat iron-rich foods.
• Eat foods that are vitamin C sources. Vitamin C helps your body absorb non-heme iron especially when the food that is a source of non-heme iron and the vitamin C-rich food are eaten at the same meal.
• Eat lean red meats, poultry, and fish. The iron in these foods is easier for your body to absorb than the iron in plant foods.

Pregnant women

• Eat iron-rich foods.
• Eat foods that are vitamin C sources. Vitamin C helps your body absorb non-heme iron especially when the food that is a source of non-heme iron and the vitamin-C rich food are eaten at the same meal.
• Eat lean red meats, poultry, and fish. The iron in these foods is easier for your body to absorb than the iron in plant foods.
• Talk to your doctor about taking an iron supplement.

• If you are found to have an iron deficiency, it is important to see your healthcare provider for treatment. Your treatment will depend on factors such as your age, health, and cause of iron deficiency.
• If your doctor or health care provider thinks that you have iron deficiency she or he may prescribe iron supplements for you to take and then ask that you return after a period to have your hemoglobin or hematocrit tested.
• If your healthcare provider determines that the iron deficiency is due to a diet low in iron, you might be told to eat more iron-rich foods. Your health care provider may also prescribe an iron supplement for you.

Again, it is important to be diagnosed by your healthcare provider because iron deficiency can have causes that aren’t related to your diet. Your healthcare provider’s recommendations will be specific to your needs.

Your doctor or healthcare provider will do blood tests to screen for iron deficiency. No single test is used to diagnose iron deficiency. The most common tests for screening are

• Hemoglobin test (a test that measures hemoglobin which is a protein in the blood that carries oxygen)
• Hematocrit test (the percentage of red blood cells in your blood by volume)
  These tests show how much iron is in your body. Hemoglobin and hematocrit levels usually aren’t decreased until the later stages of iron deficiency, i.e., anemia.

Sometimes other blood tests are used to confirm that anemia is due to iron deficiency. These might include

• Complete blood count (to look at the number and volume of the red blood cells)
• Serum ferritin (a measure of a stored form of iron)
• Serum iron (a measure of the iron in your blood)
• Transferrin saturation (a measure of the transported form of iron)
• Transferrin receptor (a measure of increased red blood cell production)

Too little iron can impair body functions, but most physical signs and symptoms do not show up unless iron deficiency anemia occurs. Someone with early stages of iron deficiency may have no signs or symptoms. This is why it is important to screen for too little iron among high risk groups.

Signs of iron deficiency anemia include

• Feeling tired and weak
• Decreased work and school performance
• Slow cognitive and social development during childhood
• Difficulty maintaining body temperature
• Decreased immune function, which increases susceptibility to infection
• Glossitis (an inflamed tongue)

• Young children and pregnant women are at higher risk of iron deficiency because of rapid growth and higher iron needs.
• Adolescent girls and women of childbearing age are at risk due to menstruation.
• Among children, iron deficiency is seen most often between six months and three years of age due to rapid growth and inadequate intake of dietary iron. Infants and children at highest risk are the following groups:
• Babies who were born early or small.
• Babies given cow’s milk before age 12 months.
• Breastfed babies who after age 6 months are not being given plain, iron-fortified cereals or another good source of iron from other foods.
• Formula-fed babies who do not get iron-fortified formulas.
• Children aged 1–5 years who get more than 24 ounces of cow, goat, or soymilk per day. Excess milk intake can decrease your child’s desire for food items with greater iron content, such as meat or iron fortified cereal.
• Children who have special health needs, for example, children with chronic infections or restricted diets.

Iron deficiency has many causes. (See table below for a summary). These causes fall into two main categories:

1. Increased iron needs
Many common conditions can cause people to need additional iron:

• Because of their rapid growth, infants and toddlers need more iron than older children. Sometimes it can be hard for them to get enough iron from their normal diet.
• Women who are pregnant have higher iron needs. To get enough, most women must take an iron supplement as recommended by their healthcare provider.
• When people lose blood, they also lose iron. They need extra iron to replace what they have lost. Increased blood loss can occur with heavy menstrual periods, frequent blood donation, as well as with some stomach and intestinal conditions (food sensitivity, hookworms)

2. Decreased iron intake or absorption (not enough iron taken into the body)
The amount of iron absorbed from the diet depends on many factors:

• Iron from meat, poultry, and fish (i.e., heme iron) is absorbed two to three times more efficiently than iron from plants (i.e., non-heme iron).
• The amount of iron absorbed from plant foods (non-heme iron) depends on the other types of foods eaten at the same meal.
• Foods containing heme iron (meat, poultry, and fish) enhance iron absorption from foods that contain non-heme iron (e.g., fortified cereals, some beans, and spinach).
• Foods containing vitamin C (see Dietary Sources of vitamin C) also enhance non-heme iron absorption when eaten at the same meal.
• Substances (such as polyphenols, phytates, or calcium) that are part of some foods or drinks such as tea, coffee, whole grains, legumes and milk or dairy products can decrease the amount of non-heme iron absorbed at a meal. Calcium can also decrease the amount heme-iron absorbed at a meal. However, for healthy individuals who consume a varied diet that conforms to the Dietary Guidelines for Americans, the amount of iron inhibition from these substances is usually not of concern.
• Vegetarian diets are low in heme iron, but careful meal planning can help increase the amount of iron absorbed.
• Some other factors (such as taking antacids beyond the recommended dose or medicine used to treat peptic ulcer disease and acid reflux) can reduce the amount of acid in the stomach and the iron absorbed and cause iron deficiency.

• Parents are role models! Set a good example by eating healthy foods yourself! Buy and try new fruits and vegetables. Drink water between meals. Set an eating routine at home for your meals and snacks. Your children will learn by your good example.
• Don't expect your child to like something new the first time. Offer it again in a week. It usually takes several tries before children are willing to try new foods.
• Place a small amount of each food on your children's plates. Let them ask for more.
• It's normal for children to explore foods. Young children often touch or smell the food on their plate.
• Children thrive on routine. Just like you have a bedtime routine, stick to a feeding routine. Your child is less likely to be tired or fussy at mealtimes!
• Offer healthy foods. Your child soon learns these are the foods in your home and will eventually eat!

An easy way to get children to try new foods is to get them involved in meals. Here are some age-appropriate suggestions.

3-year-olds can

• Wipe table tops.
• Scrub and rinse fruit and vegetables.
• Wash and tear lettuce.
• Snap green beans.
• Bring ingredients from one place to another.
• Mix ingredients and pour liquids.
• Knead and shape yeast dough.
• Put things in the trash.
• Shake liquids in a covered container.

4-year-olds can also

• Peel oranges or hard cooked eggs.
• Mash bananas with a fork.
• Set a table.
• Cut parsley or green onions with kid-safe scissors.

5-year-olds can also

• Measure ingredients.
• Use an egg beater or whisk.

Part of having a healthy family includes spending time together. The family meal is a great way for everyone to get together, have a conversation, and eat together.

• Serving meals at home requires planning. Before you do your shopping, sit down and plan your meals for the week. Make a list of all the ingredients you'll need to prepare healthy, balanced meals. When fatigue kicks in and you want dinner on the table fast, your menu is already planned and the ingredients are right on hand.
• Make sure to always include low-fat or nonfat dairy products, fruit, and vegetables.
• Limit the amount of processed ready to-eat-snacks you buy (such as potato chips or cookies). Prepackaged and processed foods are usually higher in calories and fats and often more expensive. For the price of a large bag of chips and box of cookies you can buy the items below
• 2 pounds of apples
• 1 pound of bananas
• 1 pound of carrots
• 3 pounds of potatoes
• 1 pound of peppers
• Simplify your schedule for better quality of life. Say no to lessons, teams, and commitments that don't interest you or your child. If you or your child are feeling overwhelmed, consider limiting the number of organized activities your child participates in to one per season.
• Children thrive on routine. Routine meals, naps, outdoor play, and bedtime can make for a happy child who comes to the table rested and hungry for the food you have prepared.

To serve a healthy and balanced meal at home, choose a variety of foods from several food groups. Children need to eat a variety of different foods every day. Use the USDA’s Food Guide Pyramid for Young Children to help guide your food choices.

• Tired of hearing your children beg for sugary, high-fat foods? They may be influenced by too many commercials.
• Limit the amount of time your children watch TV to less than 2 hours a day. Remove the TV from your child's room.
• Find fun activities to do inside and outside your home: play hopscotch, jump rope, walk the dog, play hide-and-seek, or build an obstacle course in the hall.

• 1/3 to ½ cup of frozen veggies
• 1 or 2 little cooked broccoli spears
• ½ cup of tomato sauce
• 5 to 7 cooked baby carrots
• 1/3 to ½ cup of melon
• 5 to 7 strawberries
• ½ cup of apple sauce
• 1 small tangerine
• 1/3 to ½ cup of frozen or fresh berries
• 1 cup (8 fl. oz.) low-fat yogurt or nonfat milk
• 1/3 to ½ cup of macaroni-and-cheese, rice, pasta, or mashed potatoes
• 2oz. hamburger
• ¼ cup ground meat such as turkey or pork, browned and drained
• 1 or 2 drumsticks

• Avoid arguments about high-fat, high-sugar foods by not bringing them into the house. Leave the candy, soft drinks, chips, and cookies at the store.
• Serve water when your child is thirsty. Water is cheap and healthy.

6. Start investing. Both women and men procrastinate when it comes to investing, says Wall, co-founder of the Women's Institute for Financial Education. But while men procrastinate because they have something they'd rather be doing, women tend to put off investing because they are afraid of making a mistake, says Wall. "They want to know the exact right thing to do," she says. Instead, "the solution is to at least start in small steps to move forward." Do some research, work with small amounts at a time and get started, she says.

7. Don't fear risk. When it comes to money, sometimes playing it safe isn't safe or smart, says Wall. "If you're investing in guaranteed income funds, you're not even going to keep up with inflation and taxes," she says.

"Women look at money as a lake," perceiving it as a finite resource, says Liz Perle, author of "Money, A Memoir." "Men look at it as a river, constantly renewing." Consequently, "women are afraid to risk."

Instead, start learning about what you fear. Resolve to learn one new financial fact every day. "Get more informed," says Wall. "And start taking some risks, even if it's just a little bit. If you've got all your money in CDs, start investing a little bit every month -- maybe even in a (stock) index fund."

At the same time, "one rule of investing is you never put money into something you don't understand," says Stanny. If you do, "you won't know how to evaluate the information that people are giving you."

8. Don't go it alone. Women who will join a group or hire a trainer to get in shape think they have to tackle their money problems solo. They don't.

"The women I've interviewed with the highest net worth, the most financially secure, are the ones who work with financial professionals," says Stanny.

Start with a CPA or fee-based financial planner "to find out what your whole situation really is," says Stanny. "Get out of vagueness and denial."

9. Get emotional support, if you need it. When dealing with difficult financial issues, "that's when we most need support," Stanny says. And just as there are groups to help with weight loss or other high-stress challenges, there are groups to help with money issues, whether it's an investment club or Debtor's Anonymous. Just find "somewhere where there are other people and you can feel that support," says Stanny.

"We don't talk about money with each other," says Wall. "God knows there are clubs for everything else."

10. Be more confident in salary negotiations. "What I've found is that women, especially, devalue ourselves," says Stanny. "We give away our time, our knowledge, our skills, for free or bargain prices because we don't believe we're worth more."

In addition, many women believe that if they just do an outstanding job, the paycheck will reflect that. Sorry, but it doesn't work like that.

The lesson: bargain at the beginning. Unless you get a giant promotion or an offer from a competing firm, you may not have that kind of power again.

"Men will compare salary negotiation to a good ball game," Perle says. "Women will say it's like going to the dentist."

11. Venture out of your financial comfort zone. Whether that means saving for your retirement instead of your kid's college education or asking the boss for a raise, be willing to put yourself first for a change. "The reason more women are not a financial success is they don't want to be uncomfortable," says Stanny. "Every time you deviate from the norm, any time you do something you're not used to doing -- ask for a raise, buy some stock -- it will feel uncomfortable."

12. Know that it's never too late. "The mistake is we often learn too late," says Stanny. "But it's never too late." She's talked with women who didn't start investing until they were in their 70s and 80s, she says. "But they started."

By Dana Dratch • Bankrate.com

Anticipate potential problems. For example: if a group of men or young boys approaches you on the sidewalk on your side of the street, cross to the other side to give them space and you peace of mind.

Be sure to know when the sun rises and sets. A bustling market can quickly empty out and be transformed into dark deserted streets. Plan to be back to your lodging or in a safe, busy neighborhood by dark.

Carry enough money in your shoe or money pouch to get you out of a tight spot. Be willing to spend this money on a cab in order to get you to a safe place or back to your lodging. Do not take unnecessary risks.

If in doubt, take a self defense course.

All rights reserved. © Marybeth Bond

Ask for help or company if you feel uncomfortable.

It is common for a would-be thief to use razor blades to cut purse straps, take the purse, and then get away in a thick sea of bodies. Wear a money belt to avoid this happening.

It can be difficult to know what is considered offensive or suggestive in segregated societies, such as in Orthodox Muslim areas. At times you may feel uncomfortable or vulnerable. You may not know if the local men view you as a sex symbol representing the immoral Western World. Take your cues from the local women. Watch them. If they don't make eye-to-eye contact with men, follow their example. Blend in. Dress appropriately.

Clothing that is fashionable and appropriate in the USA may project a provocative image in another culture. Leave the revealing clothing at home.

If you are being followed in the street and you feel threatened, duck into a shop and firmly tell the clerk: "I am a foreigner and someone is following me. I am frightened and need help." If need be, have the clerk call a cab or police officer for you.

Try to sit or stand next to other women or family groups in restaurants, on trains or buses, and in other public places. It is unlikely that you will be approached or harassed if you're in the company of other people.

Consider wearing a wedding ring, if you don't already.

There is power in vocal embarrassment. I have found that many men are shamed by a verbal, loud woman admonishing them in public. Practice screaming before you leave home! Also shame them by shaking your finger in their faces. Even if the crowd doesn't understand your words, they will understand your indignation and gestures. Most sleazy men do not want public attention.

Most of the people who offer you food or drink are just being kind. However, the rare exception exists - drugging occasionally happens. Try not to leave your drink unattended in bars, and exercise good judgment when accepting food or drink from people. Rophynol, the date rape drug, is odorless, tasteless and colorless. It is a tranquilizer that can be slipped into your drink by a man who would like to have sex with a woman who is heavily sedated. If you are at a party, don't accept a glass of punch unless you trust the host. Don't think this won't happen to you. Some women don't even know they have been raped until it's too late.

Never let yourself or anyone that you know be the "closer" in any type of business (bar, store, restaurant, gas station). Pat knew Danielle, who was a girl that just died from being shot point blank by some kids while she was closing at the local gas station. He talked with her the night before she died, and asked whether it ever scared her to close alone. She said, "Yes, but I'll be allright, Pat. I'll be all right." She wasn't. Our world is not as safe as we pretend that it is, and living in our fantasy worlds WILL get us in trouble, sooner or later. Pat Malone said again and again that the women who die EVERY MINUTE from violent crimes expected to go to bed tonight, and get up tomorrow. No one expects it,but we must be prepared and aware so that we HAVE A PLAN. BE PREPARED TO ACT! AND ACT HARD! HAVE A PLAN!

I would encourage you to pass this on to all women, not just your friends and family, but everybody. We all need to hear it. For you and to share with your family, especially the women.