The best way to prevent iron deficiency is to eat iron-rich foods regularly. If you are iron deficient, your doctor may prescribe an iron supplement to help your iron
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2If you lack energy you may be low in iron. Symptoms of iron de˜ciency are subtle and can be mistaken for a busy lifestyle. If you have any of these symptoms, see your doctor: Iron is used by the body to carry oxygen in the blood. Are you low in iron? Why do you need iron? ironhealthy growth & brain developmentfor babies, toddlers and children to grow and develop normally immunityfor a healthy immune systemwellbeingto produce energy from food MLA Iron brochure.indd 29/01/14 9:38 PM
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3The best way to prevent iron de˜ciency is to eat iron-rich foods regularly. If you are iron de˜cient, your doctor may prescribe an iron supplement to help your iron levels return to normal. Most people ˜nd that once their iron levels have returned to normal, they no longer require supplements. Eating an iron-rich diet will help to maintain healthy iron levels. What is the role of supplements?Women of childbearing age are at risk of iron de˜ciency. Iron de˜ciency is more common in women who: Are you at risk? MLA Iron brochure.indd 39/01/14 9:38 PM
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4*200g raw weight = 130g cooked weight Which foods contain iron? There are a number of foods that are high in iron, but the iron in these foods isn™t absorbed by the body in the same way. Iron found in beef, lamb, ˜sh, pork and chicken is well absorbed by the body, whereas iron found in cereals with added iron, tofu, spinach, eggs and legumes is less well absorbed by the body. The amount of iron you need depends on the type of foods you choose (see graph). The best sources of iron are beef and lamb as they are high in well absorbed iron. Eating an iron-rich diet which includes 130g of cooked* beef or lamb every second day is recommended in the Australian Dietary Guidelines. 100g beef rump steak, trimmed, grilled 100g lamb steak, trimmed, roasted well absorbed less well absorbed 100g chicken breast, grilled 170g tofu ½ cup English spinach, boiled ¼ cup muesli, natural2 eggs, hard boiled½ cup lentils, cooked 0 0.5 1 1.5 2 2.5 3 3.5 4 4.5 5 (mg)absorbable iron (mg)total iron (mg)0.680.560.21 0.200.15 0.12 0.10 0.080.403.252.684.20 4.002.932.331.93 1.50 0.072 whole wheat breakfast biscuits, with added iron100g canned tuna, in brine, drained 0.19 1.07 100g pork leg steak, trimmed, grilled 0.18 0.97MLA Iron brochure.indd 49/01/14 9:39 PM
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53: If you drink tea, coffee or cola, have them between meals as they decrease the amount of iron absorbed from the mealFoods high in iron are also high in zinc, important for growth, development and immunity. 3 easy steps to an iron-rich diet rich food. This will increase the amount of iron absorbed from the meal increased iron absorptionplant foods ororor+=5 strawberries half orange medium tomato iron and zinc needsmonday monday week 2 week 1 tuesday tuesday wednesday wednesday thursday thursday friday friday saturday saturday sunday sunday 0 0.5 1 1.5 2 2.5 3 3.5 4 4.5 5 (mg)MLA Iron brochure.indd 59/01/14 9:39 PM
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6Wheat bran ˜ake cereal (30g), reduced fat milk (½ cup) and mixed berries (150g) total iron: 5.72mgabsorbable iron: 0.57mgtotal iron: 6.0mgabsorbable iron: 0.9mgtotal iron: 8.61mg absorbable iron: 1.55mg Add a vitamin C-rich food to meals without meat to increase the amount of iron absorbed from the meal total iron: 4.19mg absorbable iron: 0.42mgtotal iron: 6.11mg absorbable iron: 1.07mg total iron: 7.52mg absorbable iron: 0.75mgBaked beans (½ cup), wholemeal toast (2 pieces) and a kiwifruit Iron-rich meal ideas breakfast Asian beef (100g cooked) salad Wholemeal spaghetti bolognaise (200g raw mince/serve) Roast lamb (100g cooked) and salad wrap Lentil burger pattie (1 cup canned lentils/serve) with tomato (1) on a wholemeal bun lunch dinnerinclude vitamin Cinclude vitamin CMLA Iron brochure.indd 615/01/14 7:31 PM
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8Beef san choy bow ingredients 500g lean beef mince2 tbsp canola oil200g mushrooms, sliced2 carrots, cut into matchsticks 200g snow peas, sliced 2 garlic cloves, crushed 2 tsp ginger, grated 2 tbsp oyster sauce 2 tsp salt-reduced soy sauce 8 iceberg lettuce cups, sliced spring onions, sliced deseeded long red chilli (optional) and coriander leaves, to serve method1. Heat a large wok over high heat. Add 2 tsp of the oil and half of the beef and cook, stirring for 4-5 minutes or until browned and excess liquid has evaporated. Transfer the cooked beef to a bowl and repeat with 2 tsp of the oil and the remaining beef. Remove from wok. 2. Add 2 tsp of the oil and the mushrooms to the wok and stir fry for 2 minutes. Remove from wok. 3. Add the remaining 2 tsp of oil, carrots and snow peas to the wok and stir fry for 1 minute. Add the ginger and garlic and stir fry for a further minute. Add the cooked beef, mushrooms, oyster sauce and soy sauce and cook for another minute, stirring well to combine. 4. Serve in iceberg lettuce cups, topped with sliced spring onions, sliced deseeded chilli and coriander leaves. serves 4prep time: 15 mins cook time: 15 mins ALTERNATIVE: Add other vegetables to the san choy bow depending on what you have in the fridge e.g. capsicum, green beans. MLA Iron brochure.indd 89/01/14 9:40 PM
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9Beef salad with watermelon, cucumber & mint ingredients 4 x 200g beef rump steaks, trimmed of fat 100g (½ cup) brown rice 3 cloves garlic 4 long red chillies (optional), seeded, roughly chopped 4 tbsp lime juice 1 cup loosely packed coriander 2 tbsp brown sugar 2 tbsp olive oil 1kg seedless watermelon, rind removed, cut into small wedges 1 cucumber, sliced 2 green onions, sliced 1 cup loosely packed mint 80g Asian salad mixmethod1. Take beef out of the fridge to bring it to room temperature. 2. Cook rice in a small saucepan of boiling water for 25 minutes or until cooked. Drain and evenly spread over a large plate and refrigerate until cooled completely. chopped and combined. 4. Brush beef steaks with oil and cook on high on a barbecue or chargrill plan until cooked to your liking. Remove from heat, cover with foil and allow to rest for 10 minutes before slicing. Transfer sliced beef to a small bowl, add one-third of the dressing and toss well to combine. 5. Place watermelon, cucumber, green onions, mint, Asian salad mix and rice and the remaining dressing in a large bowl and toss well to combine. 6. Serve beef steaks with salad. serves 4prep time: 25 mins + restingcook time: 25 minsALTERNATIVE: Asian salad mix is available from supermarkets. If you like, substitute with your favourite lettuce combination. MLA Iron brochure.indd 915/01/14 2:30 PM
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10Beef casserole with red wineingredients 800g chuck steak, trimmed of fat and diced 2 tbsp olive oil 1 brown onion, sliced 2 carrots, cut into large pieces200g mushrooms, quartered 1 cup red wine*2 cups salt-reduced beef stock 2 zucchini, cut into large piecesMashed potato, lemon zest and chopped parsley to serve *Red wine can be replaced with 2 tbsp balsamic vinegar & 1 cup water method oC 2. Add 2 tsp of oil to a large casserole dish over high heat, add half the beef and cook until browned on both sides. Remove from casserole dish and repeat process with 2 tsp oil and remaining beef. Set aside. 3. Add the remaining oil and the onion, carrot and mushrooms to the casserole dish. Cook, stirring for 3 minutes or until lightly coloured. Add the red wine, beef stock and beef to the dish and bring to the boil. 4. Cover and cook in the oven for 2 hours or until the meat cooking time. 5. Serve with mashed potato, lemon zest and parsley. serves 4prep time: 10 mins cook time: 2h 15m ALTERNATIVE: Make shepherds pie by placing leftover casserole into an ovenproof dish and topping with sweet potato or potato mash. Cook until potato has browned and MLA Iron brochure.indd 1015/01/14 2:31 PM
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11ingredients 800g lamb leg steaks, trimmed of fat 1½ tbsp olive oil 4 tbsp dukkah150g rocket leaves 1 avocado, sliced 75g reduced fat feta cheese, crumbled Juice of half a lemonRoasted sweet potato and pumpkin, to serve method1. Brush the lamb with 2 tsp of the oil and cook on high on a barbecue or chargrill pan until cooked to your liking. Remove from the heat, cover with foil and allow to rest for 10 minutes. 2. Toss rested lamb steaks in dukkah ensuring an even coating on both sides. 3. Place the rocket, avocado, feta, and remaining oil in a large bowl and toss to combine. Add lemon juice to taste. 4. Serve the lamb steaks with the rocket and feta salad and roasted sweet potato and pumpkin. Dukkah spiced lamb with rocket & feta salad serves 4prep time: 10 mins cook time: 1 hourALTERNATIVE: Substitute dukkah for a spice mix. it in delis or the spice section of bigger supermarkets. MLA Iron brochure.indd 1115/01/14 2:31 PM
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