How Much Iron Do You Need?
| Children |
1-12 |
6-8mg |
| Adolescents |
males13-18
females 13-18 |
10mg |
| Adults |
males 19 +
females 19-50
females 50+ |
9mg
13mg
8mg |
| During Pregnancy |
2nd trimester
3rd trimester |
18mg
23mg |
|
Quick Tips to Boost the Iron in Your Diet
Liver, kidney and other organ meats: Try new ways of cooking them as tasty main courses. Add them to meatloaf or stews. Serve Pate as an appetizer or snack on a whole grain crackers or toast, or for lunch on a bagel, bun or bread.
Dried peas, beans, and lentils: Add to soup, casseroles, baked beans and chili.
Sardines: Delicious with salad or as a snack on wholegrain crackers or toast.
Wheat germ: Sprinkle over cereals. Add to muffins and homemade breads. Shake onto salads and cooked vegetables
Blackstrap molasses: Add to muffins and baked beans in place of sugar
Eggs: Use in eggroll, as main dish or garnish, ar hard boiled as a snack.
Brown barley: Use to thicken soups and stews.
Currants, raisins and other dried fruits: Sprinkle on cereals. Add to favorite desserts and breads.
Prunes and tomato juices: Good to drink. Use in cooking too.
Granola: Make your own with whole grain and enriched cereals, dried fruit, wheat germ, molasses and nuts.
Cast Iron Cookware: Use cast iron cookware to prepare acidic foods such as tomato sauces.
Vitamin C: Eat Vitamin C-rich fruits citrus) and vegetables (tomato, broccoli, green pepper) with your meals. This will increase your iron absorption.
Tea: Limit your intake with meals; tea binds iron and reduces absorption.
A Guide to Iron Content in Some Foods
| Meat and Alternatives |
|
Iron Content |
| Pork, liver cooked |
90g (3 oz.) |
26.1mg |
| Beef kidney, cooked |
90g(3 oz.) |
11.8mg |
| Beef, chicken liver, cooked |
90g(3 oz.) |
8.0mg |
| Baked beans with pork and tomato sauce |
250mL(1 cup) |
4.9mg |
| chili with beans |
250mL(1 cup) |
4.5mg |
| Corned beaf |
90g(3 oz.) |
3.9mg |
| Liverwurst |
60g(2 oz) |
3.2mg |
| Seeds; pumpkin, sesame |
50mL(1/4 cup) |
3.2mg |
| Beef, pork, veal, ham roasted |
90g(3 oz.) |
3.0mg |
| Sardines |
90g(3 oz.) |
2.6mg |
| Beans; kidney, navy, lima-cooked |
125mL(1/2 cup) |
2.4mg |
| Split peas, cooked |
125mL(1/2 cup) |
2.3mg |
| Chick peas, cooked |
125mL(1/2 cup) |
2.2mg |
| Seeds sunflower (kernel) |
50g |
2.0mg |
| Almonds |
50g |
2.0mg |
| Lentils cooked |
125mL(1/2 cup) |
1.7mg |
| Chicken and turkey, roasted |
90g(3 oz.) |
1.5mg |
| egg |
1 large |
1.1mg |
| Vegetables and Fruit |
|
|
| Prune Juice |
125mL (1-2cup) |
5.5mg |
| Dates, Pitted |
125mL (1-2cup) |
2.8mg |
| Prunes, cooked |
125mL (1-2cup) |
2.4mg |
| Spinach, cooked |
125mL (1-2cup) |
2.1mg |
| Apricots, dried |
3 medium |
1.4mg |
| Broccoli, cooked |
180g (1stalk) |
1.4mg |
| Tomato juice |
125mL (1-2cup) |
1.2mg |
| Raisins |
50ml (1/4))cup |
1.0mg |
| Brussels Sprouts |
125mL (1-2cup) |
0.9mg |
| Strawberries, fresh |
125mL (1-2cup) |
0.8mg |
| Blueberries fresh |
125mL (1-2cup) |
0.7mg |
| Grain Products |
|
|
| Cream of wheat , enriched, cooked |
125mL (1-2cup) |
|
| Whole grain and enriched dry cereals |
200mL (3/4 cup) |
|
| Pasta cooked |
250mL(1 cup) |
|
| Granola |
125mL (1-2cup) |
|
| Rice, parboiled or converted, cooked |
250mL(1 cup) |
|
| Bran muffin, date square |
1 average |
|
| Whole grain or enriched bread |
2 slices |
|
| Brown rice |
250mL(1 cup) |
|
| Oatmeal, cooked |
125mL (1-2cup) |
|
| Miscellaneous |
|
|
| Molasses, blackstrap |
1.5mL(1tbsp) |
|
| Wheat germ |
1.5mL(1tbsp) |
|
What is an Iron Clad Diet?
Not many foods are rich in iron. Eat a variety of foods and follow Canada's Food Guide to Healthy Eating. Include some high iron choices in your diet every day.
For more information call the Health Unit at 474-1400, ask to speak to a registered dietitian.
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