Acid Reflux - There’s a Volcano in Me and I Do Not Appreciate It
Acid Reflux (Medically called Gastroesophageal Reflux Disease or GERD if you want to sound “in the know”) occurs because the acids that normally stay in your stomach don’t do that.
A Call to My Iron Deficiency People – Let’s Rise Up! (But Not Too Fast)
How much are the current recommendations for healthy people?
- Women (ages 19-50 years): 18 mg iron per day
- Women (ages 19-50 years): 27 mg if pregnant; 9 mg if breastfeeding
- Men (ages 19 years and older): 8 mg iron per day
- Older women (ages 51 years and older): 8 mg iron per day
Ways to add iron into your day:
- Iron from meat, fish, and poultry is better absorbed than iron from plants.
- Include foods high in vitamin C such as citrus juice and fruits, melons, dark green leafy vegetables, and potatoes with your meals.
*This may help your body absorb more iron.
- Eat enriched or fortified grain products.
- Limit coffee and tea at mealtimes so as not to decrease iron absorption.
- Some cereals contain 18 mg iron per serving (such iron-fortified bran or whole grain).
Foods High in Iron (More Than 2 mg)
|
Food Group |
Food |
Serving |
|
Grains |
Bagel, Biscuit, English Muffin, or Bran Muffin |
4 Inches |
|
Cereals: 100% Iron-Fortified Bran or Whole Grain |
½ Cup |
|
|
Cereal, Other Dry |
½ Cup |
|
|
Hot Cereals: Instant Grits, Instant Oatmeal, Cream of Rice, or Cream of Wheat |
½ Cup |
|
|
Pasta Made from Garbanzo Beans or Lentils |
2 Ounces |
|
|
Pretzels |
2 Ounces |
|
|
Protein Foods |
Beans: Baked Beans with Pork, Cannellini, Great Northern, Kidney, Lima, or White |
½ Cup |
|
Lentils |
½ Cup |
|
|
Liver, Beef, or Chicken |
3 Ounces |
|
|
Meats: Beef, Lamb, or Pork |
3 Ounces |
|
|
Pumpkin Seeds |
¼ Cup |
|
|
Seafood: Clams, Oysters, Shrimp, or Sardines |
3 Ounces |
|
|
Soybeans |
½ cups |
|
|
Tahini |
2 Tablespoons |
|
|
Tempeh |
1 cup |
|
|
Veggie Burger |
1 |
|
|
Vegetables |
Potatoes with Skin |
1 Medium |
|
Spinach |
½ Cup Cooked |
|
|
Fruit |
Prunes |
4 |
Foods Moderate in Iron (1-2 mg)
|
Food Group |
Food |
Serving |
|
Grains |
Bread, Whole Wheat |
1 Slice |
|
Oatmeal, Regular |
½ Cup |
|
|
Pasta, Egg Enriched |
½ Cup |
|
|
Pasta, Whole Grain |
2 Ounces |
|
|
Tortilla, Flour |
1 Each |
|
|
Protein Foods |
Beans: Vegetarian Baked, Black, Garbanzo, or Pinto |
½ Cup |
|
Egg or Egg Substitute |
1 Large or ¼ Cup Liquid |
|
|
Fish: Canned Tuna or Fresh or Canned Mackerel |
3 Ounces |
|
|
Nuts: Almonds, Cashews, Mixed, Pistachios, or Walnuts |
¼ Cup |
|
|
Peas, Dried and Cooked |
½ Cup |
|
|
Poultry: Chicken or Turkey |
3 Ounces |
|
|
Seeds: Sunflower or Sesame |
¼ Cup |
|
|
Tofu |
½ Cup |
|
|
Dairy and Dairy Alternatives |
Soymilk |
1 Cup |
|
Vegetables |
Asparagus |
6 Spears |
|
Beets, Brussels Sprouts, Mushrooms, or Green Peas |
½ Cup |
|
|
Greens: Collards, Beet, Kale, Turnip, or Swiss Chard |
1 Cup Cooked |
|
|
Pumpkin, Canned |
½ Cup |
|
|
Sauerkraut, Canned |
½ Cup |
|
|
Tomato Sauce |
½ Cup |
|
|
Fruit |
Apricots, Dried |
7 Halves |
|
Prune Juice |
½ Cup |
|
|
Raisins |
5 Tablespoons |
|
|
Wheat Germ |
2 Tablespoons |
Iron Deficiency Anemia Sample Menu (1 Day)
|
Breakfast |
1 Serving Citrus Fruit 23/4 Cup Raisin Bran Cereal 1 Egg 1 Slice Whole-Wheat Toast 1 Tsp Butter Substitute |
|
Lunch |
3 Oz Tuna Fish 2 Slice Whole-Grain Bread ½ Cup Carrots 1 Medium Apple 1 Tsp Mayonnaise ½ Cup Low-Fat or Nonfat Milk |
|
Afternoon Snack |
1 Cup Nonfat Yogurt ½ Cup Grapes 1 Pear |
|
Evening Meal |
3 Ounces Chicken 1 Medium Baked Potato, With Skin 1.5 Cups Mixed Salad 1 Tsp. Olive Oil and Vinegar Dressing ½ Cup Low-Fat or Nonfat Milk |
Iron-Deficiency Anemia Sample Menu for Vegans (1 Day)
|
Breakfast |
1 Cup Fortified Bran Cereal With Raisins 1 Cup Soymilk Fortified With Calcium, Vitamin B12, and Vitamin D 1/2Cup Strawberries |
|
Morning Snack |
2 Tablespoons Walnuts |
|
Lunch |
1 Cup Kidney Beans ½ Cup Sweet Potatoes, Mashed ½ Tablespoon Butter Substitute 1 Cup Raw Broccoli 1 Orange |
|
Afternoon Snack |
3 Apricots, Dried 11 Almonds |
|
Evening Meal |
Stir-Fry Made with 1 Cup Tofu 1 Cup Brown Rice 1 Cup Spinach Cooked ¼ Cup Coconut Milk 1 Tablespoon Peanut Butter |
You Might Also Enjoy...
Aaahh!!! Real Carbs
Carbohydrates. 13 letters that the media has turned into “the enemy” for so many. If carbohydrates (carbs) are so evil though, why does our body crave them? Why do we always go back to them like they are an ex we can’t get over?
Good VS Bad Cholesterol and What Do I Eat?
You have HDL or "good" and LDL or "bad" cholesterol - think of it like a game of PAC-man: the HDL cholesterol are like the PAC-man characters and the LDL cholesterol are like the dots that block our arteries. We have to find a balance to be heart-healthy.