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You need iron for healthy blood and to prevent iron deficiency anemia. When eating foods with iron, make sure you also eat vitamin C-rich foods, such as orange juice, red peppers, broccoli, and strawberries, at the same time, so your body absorbs the iron.
My goal: ______________________________________________________________________
(e.g., Eat iron-rich foods every day.)
Tips to Help Reach My Goal
- Eat breakfast cereal with added iron.
- Eat a lean beef or turkey sandwich with dark meat for lunch. Remove skin from turkey.
- Eat hearty and tasty bean soups like black bean and lentil soups.
- Make salads with fresh spinach instead of lettuce.
- Eat raw vegetables with a bean dip.
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Getting Started
“My family and I have cut back on eating red meat. So I started reading up on how to get enough iron from other foods. I learned that lots of foods contain iron, including fortified cereals; whole wheat bread; beans, like kidney and black beans; and spinach. Now we’re enjoying all types of new iron-rich meals and snacks without meat, like the recipe below.”
—Linda, Detroit, Michigan
Chickpea Dip:
Ingredients: |
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1 15½ ounce
2 tablespoons
1 tablespoon
2 tablespoons
½ teaspoon
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can chickpeas (also known as garbanzo beans), rinsed and drained
vegetable oil
lemon juice
onions, chopped
salt |
1. Mash chickpeas in a small bowl until smooth.
2. Add oil and lemon juice; stir to combine.
3. Add chopped onions and salt.
4. Serve on pita bread or crackers.
For more information, visit www.hrsa.gov/womenshealth.
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