IRON CONTENT OF FOODS



IRON CONTENT OF FOODSPROTEIN FOODSBREADS AND CEREALSFRUITS AND VEGETABLES________________________________________________________________________________________________________________________mgmgmg10 Oysters, 3 large18 Most, Product 19, Total, ? cup4 ?Prune juice, ? cup 5Liver, beef, cooked 2 oz. 8 Bucwheats, Kix, ? cup3Watermelon, 1 slice 5Beans, 1 cup cooked 8 Cream of Wheat, Malt-O-Meal,2Prunes, 5 medium (red, kidney, pinto) Wheathearts, cooked ? cup2Spinach, ? cup cooked 4Black eyed peas6 ? Iron-fortified infant cereals, 4 tbs. dry2Greens, ? cup cooked 3Lentils 4 ? All Bran, Bran Chex, Life, 40% Bran1 ?Dates, 5 medium 3Chili con carne with beans, 1 cup Flakes, Wheat Chex, Cheerios, 1 ? Peas, ? cup cooked 2 ? Pork, cooked, 2 oz. Grapenut Flakes, Raisin Bran,1Raisins, ? cup Special K, Wheaties, ? cup1Apple juice, ? cup 2 ? 100% Bran, ? cup1Banana, 1 medium2Beef, cooked, 2 oz.1*Broccoli, 1 stalk or ? cup2Eggs, 21Green beans, ? cup cooked2Peanut butter, 4 tablespoons1*Potato, sweet or white, baked,2Soup, split pea or bean with pork 1 cup 1 medium2Tofu, ? cup2 Rice Chex, Rice Krispies, Corn Flakes,1*Strawberries, ? cup1Poultry, cooked 2 oz. ? cup?*Tomato, 1 medium, raw1Tuna, ? cup1 Flour tortillas, 1 average?*Tomato juice ? cup1Hot dog, 2 average, cooked?-1 Rice, brown, enriched white, cooked,?Apple, 1 medium2Peanuts, 2 tablespoons ? cup?*Cantaloupe, honeydew, ? melon? Wheatena, Oatmeal, cooked, ? cup?*Orange, 1 mediumMILK & MILK PRODUCTS ? cup? *Orange juice, ? cup? Corn tortillas, small 6”? Corn, ? cupMilk, Cheese, Cottage Cheese, Yogurt? Bread, whole wheat or enriched, ? Carrots, ? cupIce cream – contain very little iron. 1 slice*? Noodles, spaghetti, enriched, cooked,1/2 cup *Good source of Vitamin C. Vitamin Chelps your body use iron. Plan to have a *Brand names will differ in iron content.good source of Vitamin C when eating Check labels carefully.iron.What is Iron?Ask Yourself . . .Iron is a Mineral found in food. It is an important part of your red 1. How much iron do you need each day?blood cells and is needed to carry oxygen to a all parts of your body. How much iron does your child need each day? _____ mg.Why do I need Iron?2. Inside this pamphlet is a list which shows how much some foods contain. Underline the foods that you or You need iron to prevent iron-deficiency anemia. Anemia makes you your child ate yesterday.feel tired, weak and irritable. It can lead to pale skin, headaches, poorappetite and frequent illness. 3. Add up your iron score using the list of iron foods you ate yesterday.How much Iron is needed daily?Infants:Protein foods _____ mg.Healthy infants are born with iron stores to last about four months. Milk Products __0__ mg.During this time breast milk or iron-fortified infant formula is the onlyBreads and Cereals _____ mg.food recommended for infants. By six months of age, infants need Fruits and Vegetables _____ mg.additional food sources of iron. Iron-fortified infant cereal meets thisTotal = _____ mg.increased requirement. Did you eat enough iron?Children:Iron (mg./day)4. Circle other foods you could eat to increase the iron in1-3 years15 the diet. 4-10 years10Females:11-50years18Adopted from San Bernardino County Department of Public Health, Child Over 50 years10Health and Disability Program and Nutrition Section. Developed by the WICBreast feeding18Supplemental Food Branch, California Department of Health Services. Pregnant (may need to take iron supplement) 18+Males: 11-18 years18Over 18 years10How can I make sure I get enough Iron?Eating foods daily that are high in iron is the best way. If you haveIron-deficiency anemia, you may also need to take an iron supplement.Judy Davis, MD, FAAPFellow American Academy of PediatricsFellow Sub-Board American Academy of Pediatric GastroenterologyAmerican Board of NutritionClinical Professor, Department of Pediatrics, University of California, San FranciscoRevised 6/17 ................
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