The following suggestions for meals and snacks can help to boost your iron intake. They include foods that are rich in iron and foods that can help your body absorb it.
Breakfast – with a glass of orange or grapefruit juice
- Iron fortified breakfast cereal with semi-skimmed milk
- Poached egg, baked beans, grilled tomato and wholemeal toast
Lunch - with a glass of fruit juice or a smoothie
- Chicken salad (use watercress, tomatoes, lettuce, cucumber and any other salad item you fancy)
- Tinned sardines on granary toast
- Mixed bean salad (chickpeas, red kidney beans, butter beans, onion, olive oil, garlic, lemon juice) served with rice and a green salad
- Pitta bread with houmous and vegetable sticks
Dinner – with a fruit dessert
- Beef and broccoli stir-fry with rice or new potatoes
- Chicken drumsticks with green salad and mixed rice and beans
- Low-fat grilled beef burger in a bun, jacket potato and peas
- Spaghetti bolognese with lamb mince, peas and kidney beans (for a vegetarian option use soya mince and lentils) with a large salad
- Drink a glass of juice with your meal or have a fruit (fresh or frozen) dessert
Snacks
- Nuts and seeds
- Dried fruit
- Small bar of dark chocolate
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