Problem: Article: The daily value of iron you need depends on several factors, including age and sex. Too much iron can be toxic, so it's still important to follow the necessary daily values when switching to an iron-rich diet. Males and females between 913 years old: 8 mg Males 1418: 11 mg Females 1418: 15 mg Males 1950: 8 mg Females 1950: 18 mg Males and females 51+: 8 mg Pregnant females 14-50: 27 mg Meat is a great source of heme iron, which is iron derived from hemoglobin that is found in animal-based foods. Though non-heme (plant-based) iron is more common in most diets, our bodies more easily absorb iron from heme sources. Beef and poultry can both be great sources of heme iron. A six-ounce sirloin steak will contain about 3.2 mg of iron. Beef or chicken liver or giblets are also great sources with anywhere from 59 mg in a three-ounce serving. When it comes to poultry, duck is your best source of iron with 2.3 mg in a three-ounce serving, and turkey is a close second with roughly 2.1 mg in a three-ounce serving. This is one reason why vegetarians and vegans tend to suffer low iron levels: they do not consume meat and thus often have low iron levels. If you are a vegetarian or vegan, it is essential that you compensate by eating iron-rich vegetables. Certain seafood options are also very rich in heme iron. These options also have the added bonus of being high in protein and low in fat. Seafood is a great source of protein for vegetarians who are open to eating fish. Clams and oysters are some of the most iron-rich foods you will find at approximately 23 mg and 10 mg, respectively, in a three-ounce serving. Three ounces of mollusks or mussels each contain approximately 3.5 mg of iron. A three-ounce serving of sardines canned in oil contains around 2.1 mg of iron, and tuna, mackerel, and haddock are also good sources of iron at about 0.7 mg of iron per serving. Though non-heme iron isn't as readily absorbed by your body, you can still get plenty of iron from plant-based sources, and beans are a great one. One cup of cooked beans will average around 3.5 mg of iron. White beans are some of the highest sources of iron at 3.9 mg in 1/2 cup. Some other great beans options for iron offer around 2.1 mg in just 1/2 cup. These options include kidney beans, garbanzo beans (chickpeas), and lima beans. Vegetarians and vegans can still pump up the iron in their diets because tofu is also a great source for non-heme iron. Just 1/2 cup of tofu can contain as much as 3.5 mg of iron. Cooked soybeans (such as edamame) can contain even more with up to 4.4 mg with 1/2 cup. They contain high levels of iron. Spinach, kale, and collards are some of the best options for non-heme iron. Spinach, for instance, offers around 3.2 mg of iron in 1/2 cup. Leafy greens also offer a great variety of ways to prepare them from salads to adding them to smoothies. Sprouted seeds and pulses are even better for you. For instance, one ounce of pumpkin, sesame, or squash seeds can contain as much as 4.2 mg of non-heme iron. If you prefer sunflower seeds, they aren't as iron-rich, but you'll still receive 0.7 mg of iron per ounce. Many breakfast cereals and other bran and oat products are fortified with iron, making them other great options for adding iron to a deficient diet. Check the labels on the specific product to see how much iron per serving it includes. Iron supplements are also available to help round out an iron-rich diet. However, always consult a doctor before adding an iron supplement to ensure you don't end up absorbing too much iron in your daily regimen since your daily value is the combination of the supplement and the iron contained in the foods you eat. Some vitamins and minerals will not be absorbed correctly without their partners. For example, iron is absorbed more efficiently alongside vitamin C, and iron absorption is slowed by calcium consumption. Vegans need to take vitamin B12, which is needed for iron absorption. A vegan diet does not provide an adequate amount of B12. Iron supplements can cause gastric upset. Take iron supplements with food or at night prior to going to sleep. Tea and coffee contain polyphenols that block iron absorption. Other iron-blocking foods include calcium-rich ones such as dairy products. You don't have to avoid these options altogether, but do not have them at the same time as iron-rich foods. ). The vitamin C contained in these options helps aids the absorption of iron. This is especially important for those relying primarily on non-heme sources of iron since the vitamin C makes it easier for the body to absorb.
Summary: Research how much iron you need. Add iron-rich meats to your diet. Eat more seafood. Add more beans to your diet. Add some tofu or soybeans to your diet. Eat plenty of dark, leafy greens. Eat high-energy foods such as pulses and seeds. Look for fortified options. Take iron supplements. Consider vitamin supplements. Avoid food and drink options that block iron absorption. Eat oranges or drink orange juice while taking iron tablets (ferrous sulfate, ferrous gluconate, etc.

Problem: Article: What to charge? You have to check around your community to see what other tutors charge and then consider your qualifications. Keep a copy of the expected goals.
Summary: Determine compensation. Keep a record of what the student has already learned with you.

Problem: Article: If you're making the site for yourself, you probably already know the answer to this. If you're making the site for another person, company, or organization, you'll need to find out what they expect from the site and its functionality. Everything you decide here will have an impact on the final website. Does it need a storefront? Do you need user comments? Will users need to create accounts? Is it article-oriented? Image-oriented? All of these questions and more will help inform the design and structure of the site. This can be a drawn-out process, especially for larger companies with lots of people involved in the project. A site map diagram is like a flow chart and shows how users move from one page to the next. You don't even need pages at this point, just a general flow of concepts. You can use a computer program to create a diagram, or sketch it out yourself on a piece of paper. Use the site map diagram to show how you envision the web page hierarchy and connectivity. A popular method for a group is to use a stack of cards to figure out everyone's ideal approach. Take a stack of note cards and write the basic content of a single page on each one. Have your team organize the cards in the way that they deem most useful. This is best for situations when you are collaborating with others to create a site. This is the original low-budget planning method, and allows you to quickly erase or move content and reroute it. Draw the design on pieces of paper and connect them with string, or draw the outline on a whiteboard. Great for brainstorming sessions. This is more geared towards redesigns than new sites. Enter each of your pieces of content or existing pages into a spreadsheet. Make notes as to the purpose of each one and use this list to determine what goes and what stays. This will help cut the fat and simplify the redesign process.
Summary:
Determine the site's functionality. Create a site map diagram. Try some card sorting. Use paper and a bulletin board, or a whiteboard. Take a Content Inventory.