Drinking a glass of juice with your meals
Iron – The Basics
“100% juice contains vitamin C which can help unlock the iron in foods such as whole grains, fortified cereals, beans, peas, and lentils”, explains nutritionist Todd, “That’s why a glass of juice with your breakfast cereal is a great way to start the day”.
“You’ll absorb more iron from non-animal foods e.g. a peanut butter sandwich made with wholemeal bread, if you eat them with a glass of orange juice”.
Check out our list of meals that are specially designed to maximise iron intake and absorption.
Iron and the Nutrition Card®
A 200ml glass of juice is 1 Nutrition Card® portion from the fruit and vegetables food group – 100% juice only counts once towards the 5-a-day target, regardless of how much juice you drink (remember, 1 litre of juice contains at least 450 calories!)
Iron Myths and Misconceptions
“You only get vitamin C from citrus fruit such as oranges and grapefruits”. Citrus fruits such as orange, grapefruit and tangerine are well known sources of vitamin C yet many other fruit and vegetables are excellent sources too, including: guava, papaya, strawberries, cantaloupe melon, kiwi, mango and tomatoes – do remember, though, that all fruit contains some vitamin C.
Iron - Tips and Tricks
- Choose unsweetened fruit juice – fruit juice is naturally sweet tasting
- Buy iron fortified juices
- Buy freshly squeezed juice for a special treat – many contain ‘bits’ which will provide a little extra fibre too
- Ring the changes and experiment with different mixes and flavours of fruit and vegetable juices
- Buy long-life juice to keep in your cupboard as a handy standby
- You can keep juice in your freezer and defrost it when you need it
- Take a carton or bottle of juice in your lunchbox to work
- Carry a carton of bottle of long-life juice with you to have with meals when you are out – just in case juice is not otherwise available