VITAMIN C

May protect against heart disease
and certain types of cancer
WHY DO WE NEED VITAMIN C?
1. To help form bones, teeth, muscle and skin
2. To maintain healthy blood vessels and gums
3. To resist infection and healing wounds
4. To help iron absorption
HOW MUCH VITAMIN C DO WE NEED?
1. Our bodies do not make Vitamin C, so
we need to eat at least 1 serving daily
2. Smokers need 2 servings every day
GOOD VITAMIN C SOURCES
honeydew melon
BEST VITAMIN C SOURCES V-8 juice
WIC juices brussel sprouts
orange/O.J. lemons or lemon juice
grapefruit greens – mustard & turnip
cantaloupe sweet potato
strawberries cabbage
green pepper potato (baked)
broccoli watermelon
collard greens tangerine
kale
mango
kiwi
papaya
SAMPLE MENU WITH VITAMIN C FOODS (*)
Breakfast Lunch Dinner
cereal ham & cheese grilled chicken
milk sandwich with *broccoli
*orange or *apple *baked potato
*orange juice *cole slaw *strawberry shortcakeVITAMIN C RECIPES
Broccoli Sauté
2 pounds broccoli-washed and finely chopped (no large stems)
1 small onion; finely chopped
2 garlic cloves (chopped)
¼ cup Olive oil
*Can use frozen broccoli if desired
Sauté (fry) the garlic and onion in oil in skillet until softened. Add the broccoli, sauté 2-to-3
minutes, cover and steam 4-to-5 minutes.
Baked Potato Skins
1 baked potato
Toppings (see under various ways to prepare)
1. Bake potato for 1 hour or until soft. Split lengthwise and scoop
out potato. Reserve for mashed potatoes.
2. Top the skin with favorite topping, wrap in foil and heat; keep warm
until ready to eat.
To prepare this recipe using the microwave:
1. Bake potato for 4-5 minutes or until soft. Split lengthwise, scoop out potato, and proceed
and reserve for mashed potatoes.
2. Top the skin with favorite topping. Cover with plastic wrap until ready to eat. If becomes
cool, reheat in the microwave.
3. To reheat, place on paper plate and heat for 30-45 seconds on high power or until topping is
melted and potato is hot. Wrap in foil to keep warm.
Various ways to prepare:
Regular: ½ teaspoon margarine, pinch garlic powder.
Mexican style: 1 tablespoon of Mexican chiles and 1 tablespoon Cheddar cheese, shredded
(heat until cheese melts).
Pizza style: 1-tablespoon pizza or tomato sauce and 1 tablespoon Mozzarella cheese,
shredded.
Bacon & Sour Cream: 1-teaspoon bacon bits and 2 tablespoons reduced-calorie sour cream or
plain yogurt.

untuk melihat asli, download disini