Iron for Strong Blook - California Department of Public … Document...Iron for Strong Blood Califolaf rnali f Fmlle Why do I need iron? Everyone needs iron for: • strong blood to

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Iron for Strong Blood

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