|  | Diet Nutrition | Nutrition

Menu Plan to Increase Iron in the Diet

Heme and nonheme are the two types of iron found in food products. Heme iron comes from the protein known as hemoglobin which transports oxygen throughout the body. Animal products such as red meat, fish and poultry contain heme iron. Nonheme iron, on the other hand, is plant based. The Food and Drug Administration recommends 8 mg of daily iron for adult men and 18 mg for adult women. Many food options are high in iron, and it is simple to increase the iron intake in a daily diet.

  1. Breakfast

    • Adding iron to a breakfast meal can decrease fatigue and help with alertness and focus throughout the day. Many cereals fortified with 100 percent iron, the same nonheme iron found in plant-based foods, are widely available. Oatmeal is also another option but consider dressing it up with iron enriched fruits like strawberries or raisins. Beans also high in iron and can easily be added to a breakfast burrito with eggs, fresh tomatoes, wrapped in a whole wheat tortilla. For a quick breakfast, whole wheat bread, pumpernickel bagels and bran muffins are also high in iron.

    Lunch

    • A big salad full of fresh vegetables, seeds and protein is a great way to pack the necessary iron in one meal. Opt for spinach instead of mixed greens. Be sure to mix in iron packed vegetables like red peppers, broccoli, cauliflower and peas. Consider adding chickpeas or kidney beans which also provide fiber. Finally, top the salad off with roasted pumpkin seeds, almonds or sunflower seeds for texture.

    Dinner

    • Meat eaters can enjoy having a high protein, iron enriched meal with meats like steak, chicken or turkey; however, beef and chicken liver are two sources with the highest iron content. For seafood lovers, clams and mussels have the most iron but certain fish such as halibut, salmon and tuna are also good sources.

    Vegetarian Dinners

    • Many vegetarians are anemic due to their lack of knowledge of a healthy diet. However, vegetarians can enjoy a dinner with steamed vegetables, brown rice and tofu which are all rich in iron. Baked potatoes, pasta and egg noodles are also other options to consider for non-meat eaters and easy to cook by adding a simple sauce with loads of vegetables.

    Snacks

    • Incorporating iron into snacks is also simple. To satisfy a sweet tooth, try snacking on dried fruits like apricots, peaches and prunes. Adding some walnuts, pecans, sunflower seeds will make a delicious trail mix. Even certain drinks like orange juice, grapefruit and tomato juice are good sources for iron.

Nutrition - Related Articles