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For many Canadians, getting enough iron can be a challenge. Following a healthy eating pattern, like the one in Canadas Food Guide, will help you get the iron you need every day. While everyone should make sure they are eating enough iron-rich foods, iron is especially important for infants, teenagers, women aged 1950 years and women who are pregnant because iron needs are higher in these stages of life. If you have any of these symptoms it is important to speak with your doctor to have your iron levels tested.
Female 913 years 1418 years Adults Male 19 years and over
Reference: Institute of Medicine of the National Academies. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Jennifer J. Otten, Jennifer Pitzi Hellwig, Linda D. Meyers, Editors, 2006.
Tasty tip
Experiment with different ways of cooking them as main courses. Add to family favourites such as meatloaf or stew. Saut mussels and clams with onion, garlic, tomatoes, herbs or wine. Add to pasta, fish stew or serve them on their own. Add them to soups and casseroles and use in baked beans and chilli. Use in place of meat in burritos or fajitas. Sprinkle over cereals. Add to muffins and homemade breads. Sprinkle on salads, cooked vegetables and yogurt for added crunch. Delicious with a salad or as a snack on wholegrain crackers or toast. Add to muffins or baked beans in place of sugar. Use to thicken soups and stews. Sprinkle on cereals. Add to favourite desserts, breads, curries, rice or couscous. Make granola with whole grain and enriched cereals, dried fruit, wheat germ, molasses and nuts.
Grain Products Cereals, dry, packaged Cream of wheat, regular, cooked Bread, whole wheat or enriched Pasta, cooked, enriched Oatmeal, cooked Miscellaneous Molasses, blackstrap Wheat germ, toasted
Source: Canadian Nutrient File, 2007
Serving Size 30 g 175 mL ( cup) 1 slice 125 mL ( cup) 175 mL ( cup) Serving Size 15 mL (1 tbsp) 15 mL (1 tbsp)
Iron Content 4.0 mg 1.9 mg 1.2 mg 1.0 mg 1.0 mg Iron Content 3.6 mg 0.7 mg
e k i t c h the kitche In e n in th
Ingredients:
1 tbsp 1 2 2 tsp 2 tsp 1 lb 1 can (19 oz) 7 cups canola oil medium onion, chopped garlic cloves, chopped ground coriander ground cumin dried red lentils, rinsed chopped tomatoes water 15 mL 1 2 10 mL 10 mL 500 g 540 mL 1.75 L 425 mL 2
Directions:
1. Heat oil and saut onion, garlic, coriander and cumin in a large saucepan. 2. Add lentils, tomatoes, water and tomato soup. Bring mixture to a boil. 3. Reduce heat and simmer for 15 minutes. Add zucchini and simmer for 5 more minutes. 4. Serve hot and enjoy! Tip: Did you know that almost all packaged foods in Canada have a Nutrition Facts table? The Nutrition Facts shows you whether there is a little or a lot of iron in a specified serving of the food. The higher the %DV for Iron, the more iron there is in the food.
zucchini, grated
Per 1 serving (574 g, about 2 cups): 350 calories, 5 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 170 mg sodium, 58 g carbohydrate, 13 g fibre, 8 g sugar, 23 g protein, 6% DV vitamin A, 45% DV calcium, 6% DV calcium, 30% iron.
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