2BEANS
wow time is going fast.
Member since 9/07 16106 total posts
Name:
Tina
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Re: Can you tell me what are Iron rich foods?
WHAT ARE GOOD SOURCES OF IRON?
FOOD SELECTED PERCENTAGE SERVING SIZE U.S. RDA (1)
BREADS, CEREALS, AND OTHER GRAIN PRODUCTS (1)
Bagel, plain, pumpernickel, or whole-wheat 1 medium + Farina, regular or quick, cooked 2/3 cup ++ Muffin, bran 1 medium + Noodles, cooked 1 cup + Oatmeal, instant, fortified, prepared 2/3 cup ++ Pita bread, plain or whole-wheat 1 small + Pretzel, soft 1 + Ready-to-eat cereals, fortified 1 ounce ++ Rice, white, regular or converted, cooked 2/3 cup +
FRUITS
Apricots, dried, cooked, unsweetened 1/2 cup +
VEGETABLES
Beans, lima, cooked 1/2 cup + Spinach, cooked 1/2 cup +
MEAT, POULTRY, FISH, AND ALTERNATES
Meat and Poultry Beef: Brisket, braised, lean only 3 ounces + Ground; extra lean, lean, or regular; baked or broiled 1 patty + Pot roast, braised, lean only 3 ounces + Roast, rib, roasted, lean only 3 ounces + Shortribs, braised, lean only 3 ounces + Steak, baked, broiled, or braised; lean only 3 ounces + Stew meat, simmered, lean only 3 ounces +
Liver, braised: Beef 3 ounces ++ Calf 3 ounces + Pork 3 ounces +++ Chicken or turkey 1/2 cup diced ++ Liverwurst 1 ounce + Tongue, braised 3 ounces + Turkey, dark meat, roasted without skin 3 ounces +
Fish and Seafood Clams; steamed, boiled, or canned; drained 3 ounces +++ Mackerel, canned, drained 3 ounces + Mussels, steamed, boiled, or poached 3 ounces + Oysters: Baked, broiled, or steamed 3 ounces ++ Canned, undrained 3 ounces ++ Shrimp; broiled, steamed, boiled, or canned; drained 3 ounces + Trout, baked or broiled 3 ounces +
Dry Beans, Peas, and Lentils Beans; black-eyed peas (cowpeas), chickpeas (garbanzo beans), red kidney, or white; cooked 1/2 cup + Lentils, cooked 1/2 cup + Soybeans, cooked 1/2 cup ++
Nuts and Seeds Pine nuts (pignolias) 2 tablespoons + Pumpkin or squash seeds, hulled, roasted 2 tablespoons +
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