WHO IS AT RISK. ⢠From 14 years of age, a girl's iron needs increase by 88% and this high requirement continues until
ARE YOU GETTING ENOUGH IRON?
3 easy steps to an iron-rich diet for women WHO IS AT RISK • From 14 years of age, a girl’s iron needs increase by 88% and this high requirement continues until menopause. • Iron requirements increase even further during pregnancy. • Heavy periods and a low intake of meat are the most common causes of iron deficiency in women. WHY IS IRON IMPORTANT? When you are low in iron it can be difficult to follow a healthy diet and maintian an active lifestyle. Some of the most common symptoms of iron deficiency include: • Feeling tired and lacking in energy • Irritability and moodiness • Finding it difficult to concentrate. WHAT ARE IRON-RICH FOODS? The type of iron found in foods will determine how much iron is actually absorbed by the body. The iron found in beef, lamb, fish, pork and chicken (called haem iron) is well absorbed by the body whereas iron (called non haem iron) in plant foods, such as cereals, tofu, spinach, eggs and legumes is less well absorbed. The best source of iron is red meat, such as beef and lamb and 455g/week of cooked red meat is recommended by the Australian Dietary Guidelines. 3.25
well absorbed
100g beef rump steak, trimmed, grilled
0.68 2.68
100g lamb steak, trimmed, roasted
0.56 1.07
100g canned tuna, in brine, drained
absorbable iron (mg)
0.97
100g pork leg steak, trimmed, grilled
0.18 0.40
100g chicken breast, grilled
0.07 0.30
100g snapper fillet, steamed
0.05
2 whole wheat breakfast biscuits, with added iron
4.20 0.21 4.00
170g tofu less well absorbed
total iron (mg)
0.19
0.20 2.93
½ cup (75g) English spinach, boiled
0.15 2.33
¼ cup (30g) muesli, natural
0.12 1.93
2 eggs, hard boiled
0.10 1.50
½ cup (75g) lentils, cooked
0.08
0
0.5
1
1.5
2
2.5
3
3.5
4
4.5
5
(mg)
3 STEPS TO AN IRON-RICH DIET Our 3-step guide will help you choose the right amounts and combinations of food to keep your iron levels healthy.
1: Eat iron-rich foods, in particular red meat. Three to four serves of red meat equivalent to a total of 455g cooked red meat per week is recommended to meet iron requirements. Depending on your typical meal choices, this can be achieved as: • Two larger serves (two 130 - 150g cooked) and two smaller serves (two 65g cooked) per week OR • Three larger serves (three 130 - 150g) per week. 1: Some meal ideas: tuesday
thai beef salad
week 2
week 1
monday
wednesday
thursday
spaghetti bolognaise beef stir fry
friday
saturday
steak
lamb curry
sunday lamb roast
beef ragout
2: When having a meal without meat, add vitamin C. Having a vitamin C-rich food with iron-rich plant foods will increase the amount of iron absorbed. Use amounts below as a guide. iron-rich plant foods
+
or 5 strawberries
or half orange
or
medium tomato
=
increased iron absorption
3: Drink tea, coffee and other caffeinated drinks between, rather than with, meals. Compounds found in these beverages reduce the amount of iron absorbed from your meal.
For iron-rich recipes and meal ideas, visit www.beefandlamb.com.au
