iron content of foods

Protein Rich Foods Breads and Cereals Fruits and Vegetables IRON IRON IRON mg mg mg 5 oysters, 2 ounces 18 Total®, ¾ cup 2 spinach, ½ cup cooked 5 beef liver, cooked, 2 ounces 6½ iron-fortified infant cereals, 4 2 greens, ½ cup cooked 5 1 cup beans, red, kidney, pinto, Tablespoons, dry 1½ prune juice, ½ cup cooked 4½ All Bran®, Bran Chex®, Life®, 40% 1¼ peas, ½ cup cooked 4 blackeyed peas, 1 cup, cooked Bran Flakes®, Wheat Chex®, 1 * broccoli, ½ cup 3 lentils, 1 cup, cooked Grapenut Flakes®, Raisin Bran®, 1 green beans, ½ cup, cooked 3 chile con carne with beans, 1 cup Wheaties®, ¾ cup 1 * potato, sweet or white, baked, 1 2½ pork, cooked, 2 ounces 2½ 100% Bran®, ¾ cup medium 2 beef, cooked, 2 ounces ¾-1¼ 100% whole wheat bread, 1 slice 1 prunes, 5 medium 2 eggs, 2 1 Shreddies, Shredded Wheat ¾ * tomato, 1 medium, raw 2 peanut butter, 4 Tablespoons ½-¾ oatmeal, cooked, ½ cup ¾ * tomato juice, ½ cup 2 soup, split pea or bean with pork, 1 ½ 4 Akmak crackers® ¾ raisins, ¼ cup cup ½ 3 Rykrisp crackers® ½ carrots, ½ cup 2 tofu or soybeans, ¼ cup ½ brown rice, cooked, ½ cup ½ * strawberries, 1 cup 1 poultry, cooked, 2 ounces ½ corn tortilla ½ * canteloupe, honeydew, ¼ melon 1 tuna, ¼ cup ½ 100% whole wheat noodles, cooked, ½ dates, 5 medium 1 peanuts, 2 Tablespoons ½ cup ¼-½ corn, ½ cup ¼ apple, 1 medium ¼ * orange, 1 medium

Milk and Milk Products *Rich in These foods are important for good health, but contain very little iron: Vitamin C contain Milk very Different products contain different amounts Vitamin C helps your body to use iron. Eating Cheese little of iron. Read food labels to see how much Vitamin C rich foods with iron-rich foods is Plain Yogurt iron iron they contain. helpful. Cottage Cheese What is iron? Nutrition Guidelines for Excellent Health Iron is a mineral that is found in foods. It is an and to important part of red blood cells and Prevent Anemia: necessary to transport oxygen to all parts of your body. Eat 1½ to 2½ cups of vegetables per day.

Why do we need iron? Eat 2 servings or more of fruits per day.

Iron is needed to prevent anemia. Anemia Eat whole grains instead of processed grains. makes you feel tired, weak, and irritable. It (for example: 100% whole wheat bread, can result in pale skin, headaches, poor brown rice, corn tortillas, oatmeal, 100% appetite, and frequent illnesses. whole wheat noodles).

How can I be sure to get enough iron? Limit fruit juice – no more than 4 ounces per day. The best way is to include foods rich in iron every day. But, it is also important to avoid Avoid sugary foods and sugary drinks. foods that are poor in nutrition. The following foods contain little or no nutrition at all and ______many contain no iron at all - avoid them. ______soda Quik Gatorade lemonade ______Koolaid ‘agua de jamaica’ fruit punch ‘agua de tamarindo’ ______Sunny Delight ‘atole’ Tampico ‘champurrado’ ______Tang ‘horchata’ Caprisun ‘maicena’ ______Powerade ‘Jumix’ bottled iced tea ‘chocomil’ ______Instant iced tea from powder ‘Yakult’ candies ‘Sidral’ ______chocolate Jello lollipops cookies ______popsicles sugary cereals ice cream yogurt drinks ______sweet breads flavored yogurts ______

NutritionMasters, LLC 10/07 foods rich in Iron

for strong and healthy blood