Grand Rounds 3.26
Tuesday, March 20, 2007
Andrea Giancoli, MPH, RD
And thank you Sam for including my post 100% Fad Free Continued in honor of National Nutrition Month.
Fabulous work!
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Andrea N. Giancoli, MPH, RDFeeding the Kids and You |
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And thank you Sam for including my post 100% Fad Free Continued in honor of National Nutrition Month.
Fabulous work!
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2 Comments:
At Tue Mar 20, 02:55:00 PM 2007,
Anonymous said…
I have a question which is in a way related to energy levels. I am a female distance runner and I do not eat red meat, so I know i do not get as much iron as I should, i beleiev 18g is what I should be getting. How can I get iron without eating red meat ( what is the best quality) and if I do decide to eat red meat which kind would you recomend. Thanks u
At Sun Mar 25, 05:17:00 PM 2007,
Andrea Giancoli, MPH, RD said…
Yes 18mg is the recommended intake for women 19-50. As a distance runner your iron needs may be slightly higher, up to 30% above the RDA.
You don't have to eat red meat to get your iron.
Question - do eat poultry, eggs, pork and fish? all of which are good iron sources.
You can also get iron from plant foods and fortified cereals (many breakfast cereals are fortified with iron). Beans and lentils are particularly good plant sources. You're also getting some iron from most of your vegetables. Fruits don't have a lot but every little bit adds up. Dried fruit like raisins are much higher.
Vitamin C enhances iron absorption so have strawberries with your iron fortified cereal for example.
Iron from animal products is called heme-iron. Plant sources are non-heme iron. We do absorb heme iron better than non-heme. But if you are eating a balanced diet with variety you should be just fine (again, try to consume vitamin c rich foods with your iron foods).
Here's a link from the National Institutes of Health that lists good iron sources and tells you just about anything you ever wanted to know about iron http://ods.od.nih.gov/factsheets/iron.asp#h2.
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