Healthy Eating for Girls
Teenage girls can often become anaemic. This means they are not taking enough iron in their diet. We lose iron from our body during menstruation and therefore need to replace it. Below is a list of foods that are high in iron:
|
|
PORTION SIZE |
IRON (mg) |
|
Meat/meat products |
|
|
|
Black pudding |
85g |
17.8 |
|
Pigeon |
85g |
16.5 |
|
Kidney (lambs)* |
85g |
10.2 |
|
Liver (lambs)* |
85g |
8.5 |
|
Heart |
85g |
6.5 |
|
Pate (liver)* |
85g |
6.0 |
|
Oxtail |
85g |
3.2 |
|
Beef steak |
85g |
2.9 |
|
Beefburgers |
85g |
2.6 |
|
Lamb- roast |
85g |
2.6 |
|
Chicken |
85g |
1.6 |
|
Bacon |
85g |
1.3 |
|
Sausages |
85g |
1.3 |
|
Pork |
85g |
1.2 |
|
|
|
|
|
Fish |
|
|
|
Cockles * |
85g |
22.1 |
|
Mussels * |
85g |
6.5 |
|
Sardines |
85g |
3.9 |
|
Fish paste |
30g |
2.8 |
|
Pilchards |
85g |
2.3 |
|
Herring |
85g |
1.6 |
|
Mackerel |
85g |
1.0 |
|
Tuna** |
85g |
0.8 |
|
Salmon |
85g |
0.7 |
|
Miscellaneous |
|
|
|
Egg (1 whole) |
60g |
1.1 |
|
Chocolate (1 bar) |
55g |
0.8 |
|
Cows milk |
200ml |
0.1 |
|
|
|
|
|
Bread |
|
|
|
Wholemeal or granary bread |
50g |
1.4 |
|
Chappatis |
50g |
1.1 |
|
White-wholemeal pasta |
5 tbsp |
0.7-1 |
|
White-brown bread |
50g |
0.8-1.1 |
|
White-brown rice |
6 tbsp |
0.2-0.4 |
|
|
|
|
|
Cereals |
|
|
|
Bran flakes |
40g |
8.0 |
|
Special K |
40g |
5.3 |
|
Ready Brek |
40g |
5.3 |
|
All bran |
40g |
4.8 |
|
Oat & wheat bran |
10g |
4.5 |
|
Weetabix |
40g |
3.0 |
|
Museli |
40g |
2.3 |
|
Cornflakes or Rice Krispies |
30g |
2.0 |
|
Porridge |
200g |
1.0 |
|
|
|
|
|
Nuts |
|
|
|
Almonds |
13g |
0.4 |
|
Hazlenuts |
10g |
0.3 |
|
Peanut butter |
12g |
0.2 |
|
|
|
|
|
Fruit |
|
|
|
Blackcurrants |
100g |
5.2 |
|
Figs (dried) |
100g |
4.2 |
|
Raisins |
100g |
3.8 |
|
Apricots |
100g |
3.4 |
|
Cherries |
100g |
2.9 |
|
Prunes |
100g |
2.2 |
|
Sultanas |
100g |
2.2 |
|
Currants |
100g |
1.3 |
|
Mixed fruit |
25g |
0.5 |
|
|
|
|
|
Vegetables |
|
|
|
Kale |
100g |
2.0 |
|
Beansprouts |
100g |
1.7 |
|
Spinach |
100g |
1.6 |
|
Broccoli |
100g |
1.0 |
|
Leeks |
100g |
0.7 |
|
Sprouts |
100g |
0.6 |
|
Cabbage |
100g |
0.3 |
|
|
|
|
|
Pulses/Beans |
|
|
|
Soya beans |
100g |
3.0 |
|
Kidney beans |
100g |
2.5 |
|
Lentils |
100g |
2.4 |
|
Chick peas |
100g |
2.1 |
|
Hummus |
100g |
1.9 |
|
Peas |
100g |
1.6 |
|
Baked beans |
100g |
1.4 |
|
|
|
|
* Should be avoided during pregnancy ** Limit intake if pregnant
