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Iron - Why We Need It!!!

Foods that are high in iron are good for the body and blood circulation. If you aren't getting enough iron in your diet, your body can't build or process what your body needs for growth. Iron deficiencies also create a problem with the body's ability to deliver oxygen to working muscles, your heart, lungs, brain - just about everything! This can result in fatigue, decreased immunity, loss of appetite and headaches and no one wants to deal with those ailments! I speak from 100% experience when I tell you these symptoms are NOT fun.

So what does all this mean? Only that it's good to be educated on foods that are rich in iron so you can be sure you are giving your body what it needs.

Many delicious iron-rich foods are foods we eat every day such as meats, seafood, dried fruits, nuts, beans, green leafy vegetables, whole-grains and iron-fortified breads and cereals. The FDA recommends about 10-14 mg of iron each day depending on your age and gender.

Here are some general guidelines for iron levels so you can be sure to get your daily fill.

Beef tenderloin, 3 oz, 3 mg
Turkey (light meat) 3.5 oz, 1.6 mg
Chicken breast, 3 oz, 1.1 mg

Fruits and Vegetables:
Spinach, 1/2 cup, 1.5 mg
Potatoes, 1/2 cup, 1.4 mg
Peas, 1/2 cup, .65 mg
Dried figs, 5 pieces, 2 mg
Dried apricots, 5 pieces, 1.6 mg

Soy Products:
Tofu, 1/2 cup, 6.6 mg
Soy beans, 1/2 cup, 4.4 mg

Nuts, Seeds, and Legumes
Lentils, 1/2 cup, 3.2 mg
Navy beans, 1/2 cup, 2.5 mg
Chick peas 7 oz, 6.2 mg
Almonds, 1.4 cup, 1.3 mg

If you think your body may be iron deficient, a simple anemic test can be done by your doctor to alleviate your worries.

Happy Cooking!


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The Dish On...

Tips for Getting Kids to Eat Their Veggies!

Getting kids to eat vegetables can be a very hard task, but it's also a very important one. This is something I've touched on often over the years because I think it is worth repeating.

I can't say it enough... When it comes to serving vegetables to kids, keep it SIMPLE. The bigger the production, the less likely they will be to eat it. Based on my personal experience, here are my top five tips:

1) Keep vegetables raw. Kids like the crunch and taste better than cooked or steamed.
2) Keep vegetables out for grazing. A plate of vegetables (cut, washed and ready to eat) will disappear if left out for grazing. Try putting one out while you are cooking dinner.
3) Use lots of color in your vegetable plates. Kids find this appealing and are less likely to focus on the fact that many are green.
4) Keep vegetables on the bottom shelf of the fridge so kids can help themselves. They will enjoy the independence.
5) Let them see you eating vegetables. This will speak louder than any words.


On The Menu This Week


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  • What ingredients to buy in a convenient shopping list
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