Iron for Strong Blook - California Department of Public … Document...Iron for Strong Blood...
Transcript of Iron for Strong Blook - California Department of Public … Document...Iron for Strong Blood...
Why do I need iron?
Everyone needs iron for:
• strongbloodtocarryoxygentothewholebody• fightingcoldsandflu• keepingenergylevelsup• growingwell
What is anemia?
Whensomeone’sbloodislowiniron,theyhaveanemia.Lowironinthebloodcanmakesomeone:
• lookpale,feeltiredandweak• eatpoorlyandnotgrowwell• getsickmoreeasily• havetroublelearning,and
dopoorlyinschoolorwork
Ifyouarepregnant,yourbabycouldbeborntoosoonortoosmall.
Foods high in ironChoose these foods for lots of iron
Meats:
• Clams
• Liver
• Beef
• Turkey
Non-meat foods:
• Enriched cereals
• Beans, dried peas
• Prune juice
• Tofu
• Eggs
• Enriched bread and tortillas
• Enriched rice, pasta and cooked cereal
• Leafy greens: collards, chard, kale, mustard
Non-meat foods with the most iron are at the top of the list.
Some babies may have food allergies. Talk to your doctor if you have concerns about allergies.
• Chicken
• Fish
• Pork
Eat vitamin C foods with iron foods:VitaminChelpsyourbodyuseiron.EatavitaminCfoodwhenyoueatironfoods,orcookthemtogether.Examples:
• Drinkasmallglassoforangejuicewithyourbreakfastcereal
• Cookyourbeanswithsometomatoes
• Havesomesalsaonyourtaco
• Giveyourbabysomefruitwithhercereal
Some high vitamin C foods are:
Vegetables:
potato
tomato
broccoli
cauliflower
cabbage
bellpepper
Fruits:
orange
cantaloupe
mango
papaya
grapefruit
strawberry
Juices :
orange
grapefruit
tomato
lemon
lime
all100%
vitaminCjuices
Tips for getting more iron• Addalittlebitofmeattootherfoods.
• Cookfoodsincastironskillets,pots,orpans(heavyblackones).
• Soakdrybeansforseveralhoursincoldwaterbeforeyoucookthem.Pouroffthewaterandusenewwatertocookthebeans.
How can I get enough iron for myself and my family?
Babies:
Breastfeed your baby. Breastmilkhaseverythingyourbabyneeds!Ifyougiveyourbabyformula,alwaysuseformulawithiron.
At about 6 months,offerhigh-ironfoods.Theseincludebabycerealwithiron(oat,barley,rice)andpureedplainmeats.YoucanaddpureedvitaminCrichvegetablesandfruitstothebabycereals.
From 6 to 9 months, introducemashedvegetablesandfruits,babymeats,mashedbeansortofu.Youcanalsocookgroundmeatandmashitforyourbaby.GiveyourbabyavitaminCvegetableorfruitatleastonceaday.
Children and adults:
Eat 2 to 3 foods that are high in iron every day.Lookatthelistinthispamphletforsomeideas.Enrichedcerealsaregreatsnacksforyourchildren!
Eat vitamin C foods when you eat iron foods.Checkthelistinthispamphlet.
Drink milk, juice, or water with meals.Coffeeandteacanmakeyoutakeinlessironfromthefoodyoueat.Ifyoudrinkcoffeeortea,drinkthembetweenmeals.
If you are pregnant, be sure to take your prenatal vitamins.Theyhaveextrairon.Ifyouhavelowiron,askyourdoctorabouttakingironpills.Afteryourbabyisborn,checkwithyourdoctortoseeifyoushouldstilltakeprenatalvitaminsorironpills.
Ifyourbabyorchildhaslowiron,theirdoctormightgiveyouirondropsforthem.Becarefultogivetherightamountofirondrops.Too much iron from pills or drops can poison your child!WARNING:Besuretokeepironpillsanddropsoutofreachandsafelystoredawayfromchildren.
Directions:
1. Combinesalsaandbeansinapan.
2. Cookovermediumheatstirringuntilthemixtureboils.
3. Crackeacheggandplaceoverthemixtureoneatatime.
4. Coverwithalidandcookuntiltheeggsarefirm–about6minutes.
5. Sprinklewithgratedcheeseandheatuntilthecheesemelts.
6. Servewithtortillasandrice.Serves4-6.
Eggs Mexicali:
Ingredients:
2 cups salsaortomatosauce
15 oz canofbeans(pinto,black,etc.),rinsedanddrained,or2cupscookedbeans
6-8 eggs
1/4 cup cheese,grated
California Department of Public Health, California WIC Program This institution is an equal opportunity provider.
1-800-852-5770 #910016 Rev 01/17
Sample menu foryouandyourchild
Breakfast Enrichedcerealwithfruitand
milk,orangejuice,toast
Snack Crackerswithpeanutbutter,fruit
Lunch Softtacoswithbeansandmeat,
lettuce,tomatoes,andmilk
Snack Tunasandwich
Dinner Chickenwithrice,broccoli
andcarrots,fruitandmilk