IRON CHECK LIST

Press, 15 September 1988, Page 11

IRON CHECK LIST

tuna >4 cup •> One iron point approximates 0.3 mg iron, or a range of 0.2o.smg; 3 iron points approximate 0.9 mg iron. Adult NZ women should aim for at least 40 points and men, 33 points. Pregnant women require 50-60 points, (USA recommendations in text are higher than those for NZ.)

Serving sizes and iron points in the iron check list: FOODS QUANTITY P OINTS MILK AND MILK PRODUCTS milk, lowfat, skim, whole 300ml 1 cottage cheese i/ 2 cup 1 low fat yoghurt (fruit) I pottle 1 cheese, Cheddar (high fat) 30g/l thin slice 1 FRUIT AND VEGETABLES — raw or lightly cooked (not canned or heavily stewed) unless otherwise stated. apple 1 small 1 apricots 2-3 1 asparagus (fresh) 6 spears 3 avocado 30g/2 tbsp 1 banana 1 small 1 bean sprouts i/ 2 cup 1 broccoli i/ 2 cup 3 brussels sprouts i/ 2 cup 3 cabbage i/ 2 cup 1 carrots 2 medium 3 cauliflower i/ 2 cup 1 celery i/ 2 cup 1 corn i/ 2 cup 1 grapefruit 1 large (300g) 3 grapes i/ 2 cup 1 green beans i/ 2 cup 1 kiwifruit 1 large 3 lettuce i/ 2 cup 1 marrow lOOg 1 onion i/ 2 cup 1 orange 1 . i/ 2 cup chopped 1 parsley 1 passionfruit 6 3 peaches, nectarines 1 1 peas - canned/frozen i/ 2 cup 3 peppers-green 1 whole 1 pineapple i/ 2 cup 1 plums potato-4-5 1 baked, old 100g(l medium) 3 boiled, new 100g 1 pumpkin 1 cup (150g) 3 rockmelon i/ 2 cup 3 silverbeet (cooked) 1/3 cup 3 strawberries 8 medium 3 sweet potato 50g 1 tamarillos 2 1 tomato 1 large 3 watermelon 300g 3 Remember to add 1 point for every four servings of fruits vegetables to account for vit. C. DRIED FRUITS AND VEGETABLES (low vitamin C) apricots, dried 4 halves 3 beans baked i/ 2 cup 3 kidney/haricot/soy i/ 2 cup 9 lima i/ 2 cup 6 currants/raisins 3-4 tbsp 3 dates/prunes 3 1 figs 3 3 BREADS AND CEREALS (wholegrain are richer with iron), bread-wholemeal-thin sliced 1 3 white-thick sliced 1 3 cereal cooked 1/2 cup ' 3 cereal ready-to-eat i/ 2 cup 3 or more crispbread crackers 4 3 macaroni/noodles 34 cup cooked 3 muffin-bran low sugar 1 small 3 rice 1 cup cooked 3 spaghetti % cup cooked 3 wholemeal scone 1 small 3 MEAT/FISH/POULTRY (see tives). cooked measures beans above for meat alternabeef — lean lOOgrams 9 chicken — no skin 50 grams dark meat 3 100 grams light 3 egg fish — 1 3 white flesh 120 grams 3 darker flesh 120 grams 3-6 liver 100 grams 24 lamb — lean 100 grams 6-9 pork — lean shellfish — 100 grams 3 mussels 2 18 oysters 8 15 scallops 2 21 tofu Canned fish — 1/4 block 6 salmon 1/4 cup 3 • sardines 3-4 3