The cause of iron-deficiency anaemia A lack of iron in the diet is one cause of iron deficiency anaemia, but there are also other causes:

Size: px
Start display at page:

Download "The cause of iron-deficiency anaemia A lack of iron in the diet is one cause of iron deficiency anaemia, but there are also other causes:"

Transcription

1 Iron Deficiency Anaemia Iron deficiency anaemia is a common type of anaemia that develops due to insufficient iron. Iron is necessary to make haemoglobin, a substance in red blood cells that enables them to carry oxygen to the tissues. When there is an iron deficiency, the blood lacks adequate healthy red blood cells to carry oxygen to the tissues, which results in symptoms such as fatigue and paleness. The cause of iron-deficiency anaemia A lack of iron in the diet is one cause of iron deficiency anaemia, but there are also other causes: Blood loss. Iron is contained within red blood cells, so if you lose blood, you also lose iron. Women who have heavy menstruation are at risk of iron deficiency anaemia due to the loss of large amounts of blood during menstruation. Slow, chronic blood loss from a source within the body such as a peptic ulcer can also cause iron deficiency anaemia. A reduced ability to absorb iron. Iron is absorbed into your bloodstream from food in your small intestine. An intestinal disorder, such as Crohn's disease or coeliac disease, which affects your intestine's ability to absorb nutrients, can lead to iron deficiency anaemia. Pregnancy. Without iron supplementation, iron deficiency anaemia occurs in many pregnant women. During pregnancy, iron requirements increase as the mother s blood volume increases and additional haemoglobin is required for the growing baby. In general, anaemia causes symptoms of extreme fatigue, pale skin, weakness, shortness of breath, headache, light-headedness and often cold hands and feet. Other symptoms may also include brittle nails, a sore tongue and poor appetite, especially with infants and children with iron deficiency anaemia. Management of iron deficiency anaemia Supplement with iron. When your iron levels are low enough to result in iron deficiency anaemia, increased intake of iron-rich foods is beneficial, but it usually isn't enough to correct the problem. You need iron supplementation to build back your iron reserves, as well as to meet your body's daily iron requirements. Oral iron supplements are usually best absorbed on an empty stomach. However, because iron can irritate your stomach and may even cause nausea and constipation, you may need to take the supplements with food.

2 Your doctor may recommend that you take iron supplements with orange juice or with a vitamin C tablet, as vitamin C helps to increase the iron absorption. Iron deficiency cannot be corrected overnight and you may need to take iron supplements for several months or longer to replenish your iron reserves. Pregnant women should take prescription iron supplements for the duration of their pregnancy, to prevent or treat iron deficiency anaemia. Iron supplements can cause constipation and a fibre supplement may therefore be recommended to help soften the stool. Extra iron can also make the stools a black colour, but there is no need to be concerned as this is a harmless side effect. Eat foods iron-rich more frequently. Liver, kidney, beef, chicken, tuna, egg yolk, iron-fortified cereals, dried fruits, nuts, dried peas and beans and dark green leafy vegetables are among the foods that rank highest in iron content. Haeme iron, which is found in meat, fish and poultry, is much better absorbed than non-haeme iron, which is found in eggs, grains, vegetables and fruits. Iron content of some common foods Food Portion size Iron (mg) Chicken, dark meat 100g 1.3 Beef, trimmed of fat 100g 2.9 Lamb, trimmed of fat 100g 1.8 Liver, beef 100g 6.3 Tuna, drained 100g 1.5 Pilchards in tomato 100g 2.7 Anchovy, canned 100g 4.6 Kidney beans, cooked ½ cup (85g) 1.8 Tofu 100g 5.4 Chickpeas ½ cup (85g) 2.4 Egg 1 whole 0.9 Dried peaches ½ cup (75g) 3 Spinach ½ cup (90g) 2.1 Bran flakes 1 cup (50g) 7 Whole-wheat Pronutro ½ cup (50g) 6.5 Weet-bix 2 biscuits (50g) 3 Source: MRC Composition of South African Foods

3 Include vitamin C at every meal. You can enhance your body's absorption of iron by drinking citrus juice when you eat iron-containing foods, which should be at every meal. Vitamin C in citrus juices, like orange juice, helps your body better absorb dietary iron from animals and plants. Avoid drinking tea and coffee with meals. Taken with meals, tea and coffee can reduce iron absorption by 50%. Meal-planning ideas

4 Breakfast A small cup of Whole-wheat Pronutro with low fat milk and half a pawpaw with lemon A cup of bran flakes or raisin bran with low fat milk or yoghurt and a sliced banana A slice of brown toast with a poached or boiled egg, a raw tomato and orange juice Smoothie blend a cup fat free yoghurt or milk with a cup of frozen mixed berries and ½ cup bran flakes Snacks A piece of fresh fruit and a small tub of low fat or fat free fruit yoghurt Two to four Ryvitas with cottage cheese and cucumber or hummus or peanut butter A slice of low GI bread with anchovy paste Milo made with low fat or fat free milk A handful of mixed nuts Light meal A sandwich made with whole grain bread and tuna/skinless chicken/lean beef/cottage cheese and salad vegetables with ½ a small avocado or 5 olives Whole-wheat pita bread filled with egg mayonnaise (boiled egg mashed with a tablespoon of lite mayonnaise), chopped mixed lettuce leaves and sliced fruit A bowl of split lentil vegetable soup and grated mozzarella cheese and a slice of seed bread toast A tin sardines on 2-4 rye crackers with a mixed green salad and ½ a small avocado

5 Main meal A small baked sweet potato or a small cup of cooked brown rice with a palm-sized portion of skinless chicken/lean beef /pork fillet /fish and green leafy vegetables or salad with mixed leaves and ½ a small avocado or 5 olives Stir-fried vegetables with a palm-sized portion of beef, pork or chicken strips with a tablespoon of olive oil and soya sauce served with a small cup brown rice mixed with split peas or spaghetti Two pilchard fish cakes with sweet chilli sauce and 2-3 boiled baby potatoes and steamed broccoli and carrots Mushroom and tomato omelet (2 eggs) served with roasted vegetables Optional dessert A small piece of fruit with some low fat or fat free yoghurt Note portion sizes are estimated and serve only as a guide. Contact a private dietitian for an individualised meal plan and portion guide.

6

Why iron and haemoglobin are important

Why iron and haemoglobin are important Iron and haemoglobin Why iron and haemoglobin are important Meet Kylie Kylie is a blood donor. Kylie knows that having a healthy iron enriched diet will help restore the iron removed with blood donation.

More information

(8 years or younger)

(8 years or younger) What is iron? Iron deficiency in children (8 years or younger) Iron is a mineral found in food that your body needs. It is bound to hemoglobin, which is an important part of red blood cells. Iron helps

More information

Iron and Phosphorus and Kidney Disease

Iron and Phosphorus and Kidney Disease Iron and Phosphorus and Kidney Disease For people with kidney disease, it is important to get enough iron in the diet while not getting too much phosphorus. Kidney disease can cause problems with the growth

More information

Riding Day Meal Plan. Day 2 (Moderate training day, 2-4 hours)

Riding Day Meal Plan. Day 2 (Moderate training day, 2-4 hours) Riding Day Meal Plan During Riding During Riding (eat soon after training) Supper Day 1 (Hard training day- Riding +10 horses, >5 hours) Natures Path Milled Rice cereal with apple sauce, Greek yogurt and

More information

Breakfast 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad)

Breakfast 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad) Monday 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad) ¾ c. low-fat yogurt, plain 1 c. herbal tea Tuna pita: ½ c. canned tuna, packaged in water 1 tsp

More information

Healthy Eating During Pregnancy

Healthy Eating During Pregnancy Healthy Eating During Pregnancy Pregnancy is a time of great change. Your body is changing to allow your baby to grow and develop. Good nutrition will help you meet the extra demands of pregnancy while

More information

What can happen if you have low iron levels?

What can happen if you have low iron levels? Iron in your diet Iron in your diet Why is iron important? Iron is important because it helps your body to make haemoglobin. Haemoglobin, or Hb, is the protein found in red blood cells that carries oxygen

More information

Healthy eating for toddlers

Healthy eating for toddlers Healthy eating for toddlers Toddlerhood is a time where children learn about new foods and where life long eating habits are often established. To help children grow up to be healthy adults, it is important

More information

The nutrients that deserve special attention during pregnancy

The nutrients that deserve special attention during pregnancy Nutrition during Pregnancy Eating well before and during pregnancy helps to ensure that your baby has a healthy start. There is no magical formula for pregnancy nutrition, in fact, during pregnancy the

More information

Breakfast recipes. Drink: Skinny latte made with 200 ml skimmed milk

Breakfast recipes. Drink: Skinny latte made with 200 ml skimmed milk Breakfast recipes Toast with peanut butter and orange juice (serves 1) 2 average slices of brown toast 24 g of peanut butter Drink: 200 ml of orange juice Fruity cereal with a skinny latte (serves 1) 2

More information

1800 Calorie Meal Plan. Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions

1800 Calorie Meal Plan. Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions 1800 Calorie Meal Plan Meal Portion Food Calories DAY 1 Breakfast 1 cup Hot Oatmeal, cooked, unsweetened 150 1 banana 120 1 Amy s Bean & Rice Burrito 280 (in the frozen foods section of your grocery store

More information

Iron in your diet. Patient information

Iron in your diet. Patient information Iron in your diet Patient information Iron in your diet Why is iron important? Iron is important because it helps your body to make haemoglobin. Haemoglobin, or Hb, is the protein found in red blood cells

More information

Healthy eating for breastfeeding mothers

Healthy eating for breastfeeding mothers Healthy eating for breastfeeding mothers Healthy eating is important when you are breastfeeding. Your body has a greater need for most nutrients. Some of the extra energy required for breastfeeding comes

More information

This is an official Page/Publication of the University of Massachusetts Preventive and Behavioral Medicine 55 Lake Avenue North Worcester, MA

This is an official Page/Publication of the University of Massachusetts Preventive and Behavioral Medicine 55 Lake Avenue North Worcester, MA Meets 100% of the RDA Monday 1/2 c oatmeal 1/4 c raisins 1 T ground flax seed 2 oz skim milk 1 slice multigrain bread 2 tsp almond butter 6 oz coffee 1 banana Tuna Sandwich: 1/2 c water packed tuna 1 medium

More information

Good Foods for Young Mums-to-be

Good Foods for Young Mums-to-be WOMEN AND NEWBORN HEALTH SERVICE King Edward Memorial Hospital Good Foods for Young Mums-to-be PREGNANCY Delivering a Healthy WA It is important to eat well when you are pregnant so that you and your baby

More information

Fruits & Vegetables US Dietary Guidelines What counts as a fruit or vegetable? How much do YOU need? Health Benefits Food Safety Tips Optimal Cooking

Fruits & Vegetables US Dietary Guidelines What counts as a fruit or vegetable? How much do YOU need? Health Benefits Food Safety Tips Optimal Cooking Fruits & Vegetables, Your Connection to Better Health! Fruits & Vegetables US Dietary Guidelines What counts as a fruit or vegetable? How much do YOU need? Health Benefits Food Safety Tips Optimal Cooking

More information

Carbohydrate Counting for Patients with Diabetes. Lauren Dorman, MS RD CDE Registered Dietitian & Certified Diabetes Educator

Carbohydrate Counting for Patients with Diabetes. Lauren Dorman, MS RD CDE Registered Dietitian & Certified Diabetes Educator Carbohydrate Counting for Patients with Diabetes Lauren Dorman, MS RD CDE Registered Dietitian & Certified Diabetes Educator Program Purpose To increase knowledge of carbohydrate counting skills for nurses

More information

MEAL PLANNING FOR MECHANICAL SOFT DIET

MEAL PLANNING FOR MECHANICAL SOFT DIET MEAL PLANNING FOR MECHANICAL SOFT DIET Definition of Terms Calories Protein Blenderized Pureed Units of energy. A nutrient used by your body for growth and repair. The best sources are milk, meats, fish,

More information

How to Increase Volume in Your Meals

How to Increase Volume in Your Meals How to Increase Volume in Your Meals By adding certain types of food to your diet and drinking more water, you can actually increase the amount of food you eat, while staying within your fat gram and calorie

More information

Healthy Eating for Diabetes

Healthy Eating for Diabetes Healthy Eating for Diabetes What is diabetes and why is it important to manage it? Diabetes occurs when there is too much glucose in the blood. Learning how to manage your diabetes will help you feel better

More information

Why is Iron Important in My Diet?

Why is Iron Important in My Diet? Why is Iron Important in My Diet? What is iron? Iron is a mineral in the human body. It is one of the parts of hemoglobin, the substance in red blood cells that helps blood carry oxygen throughout the

More information

Dietary advice for people starting treatment for Hepatitis C. Information for patients Sheffield Dietetics

Dietary advice for people starting treatment for Hepatitis C. Information for patients Sheffield Dietetics Dietary advice for people starting treatment for Hepatitis C Information for patients Sheffield Dietetics Do I need to follow a special diet? You don t need to have a special diet but you should try and

More information

Appendix A Food Sources of Vitamins and Minerals

Appendix A Food Sources of Vitamins and Minerals Appendix A Food Sources of Vitamins and Minerals Appendix A 229 Appendix A Food Sources of Vitamins and Minerals Vitamin A (Retinol) Food Amount IU* Liver 3 oz 45,400 Crab 2 cup,680 Egg medium 590 Fats

More information

Glycemic Index & Diabetes

Glycemic Index & Diabetes Glycemic Index & Diabetes Carbohydrates are the sugars and starches in the foods you eat. They are broken down into glucose, which your body uses for energy. Carbohydrates are found in grains & cereals,

More information

Instructions for Using the Meal Plan and Daily Food Checklist:

Instructions for Using the Meal Plan and Daily Food Checklist: Instructions for Using the Meal Plan and Daily Food Checklist: 1. Start by selecting your calorie level based on the below chart. For example, if you would like to maintain your body weight, find your

More information

High Protein High Energy Diet

High Protein High Energy Diet High Protein High Energy Diet High protein and/or high energy diet is useful when: you are underweight you are losing weight without trying you are unable to eat enough due to poor appetite or nausea you

More information

Good Nutrition. while breastfeeding. WOMEN, YOUTH & CHILDREN COMMUNITY HEALTH PROGRAMS

Good Nutrition. while breastfeeding.  WOMEN, YOUTH & CHILDREN COMMUNITY HEALTH PROGRAMS Good Nutrition while breastfeeding There is strong evidence that breastfeeding provides significant health benefits for both mother and baby. www.health.act.gov.au WOMEN, YOUTH & CHILDREN COMMUNITY HEALTH

More information

The AusTrAliAn Guide To healthy eating Eat a wide variety of nutritious foods from these five food groups every day Drink water.

The AusTrAliAn Guide To healthy eating Eat a wide variety of nutritious foods from these five food groups every day Drink water. The AusTrAliAn Guide To healthy eating Eat a wide variety of nutritious foods from these five food groups every day Drink water. use small amounts only sometimes and in small amounts Daily Diets These

More information

Take Control Nutrition Tools for Diabetes. 50/50 plate Portions Servings

Take Control Nutrition Tools for Diabetes. 50/50 plate Portions Servings Take Control Nutrition Tools for Diabetes 50/50 plate Portions Servings Eat more Vegetables Especially non starchy vegetables Choosing Foods to manage blood glucose Select a variety of colors and types

More information

Eat More, Weigh Less?

Eat More, Weigh Less? Eat More, Weigh Less? How to manage your weight without being hungry 607 calories 293 calories Department of Health and Human Services Centers for Disease Control and Prevention Can you weigh less without

More information

What is a balanced diet?

What is a balanced diet? 01 Balanced diet The Eatwell Plate What is a balanced diet? Your balanced diet will be specific to you it will depend on your age, your body weight and your gender. It also depends on how active you are.

More information

Will the cholesterol in my diet raise my blood cholesterol?

Will the cholesterol in my diet raise my blood cholesterol? Healthy eating for your heart What does heart healthy eating mean to me? Heart healthy eating is an important part of a healthy lifestyle. Heart healthy eating, along with regular physical activity and

More information

Original Date: May 20, Introduction

Original Date: May 20, Introduction Introduction Eating well when pregnant is one of the first and best gifts you can give to your baby. What you choose to eat will influence your health and his. You might be unsure about what is right for

More information

HIGH FIBER DIET. (Article - Web Site) August 20, 2003

HIGH FIBER DIET. (Article - Web Site) August 20, 2003 HIGH FIBER DIET (Article - Web Site) August 20, 2003 Dietary fiber, found mainly in fruits, vegetables, whole grains and legumes, is probably best known for its ability to prevent or relieve constipation.

More information

But what does my body need? (No...it is not just candy and soda!)

But what does my body need? (No...it is not just candy and soda!) Chapter 35: Page 349 In the last chapter, you learned how important your immune system is to your survival. This week, you are going to learn how to keep your immune system strong and ready to protect

More information

gestational diabetes my pregnancy, my baby, and me

gestational diabetes my pregnancy, my baby, and me gestational diabetes my pregnancy, my baby, and me What is Gestational Diabetes? Gestational diabetes occurs when your body cannot make adequate use of sugar in the blood. It is first found during pregnancy.

More information

Male Active. #phen375.

Male Active. #phen375. Male Active #phen375 www.phen375.com Below you'll find your new meal plans for success. Each of these meal plans have been specifically formatted with the precise number of calories, proteins, and carbohydrates

More information

Healthy foods and drinks for children aged 1 4 years

Healthy foods and drinks for children aged 1 4 years Department of Health Healthy foods and drinks for children aged 1 4 years 13 Growing Strong Feeding you and your baby Great state. Great opportunity. 1 By the time your child is one year old, they should

More information

Healthy Eating for Diabetes

Healthy Eating for Diabetes Healthy Eating for Diabetes What is diabetes? Diabetes is when your blood sugar (glucose) levels are higher than normal. For some people, this is because the insulin in their body doesn t work as well

More information

Mix & Match Diet. Diet Overview. Days 1 6: Moderate Carb. Days 7: Low Carb

Mix & Match Diet. Diet Overview. Days 1 6: Moderate Carb. Days 7: Low Carb To succeed with weight-loss you need to follow the right diet. So we got a registered dietitian to develop the SLIMQUICK, which can help make dieting easy! Diet Overview The SLIMQUICK is designed using

More information

Your liver shrinkage diet prior to surgery (Diet Option)

Your liver shrinkage diet prior to surgery (Diet Option) Your liver shrinkage diet prior to surgery (Diet Option) Introduction All people who need obesity surgery have a large fatty liver, which causes difficultly for the laparoscopic surgery. Therefore, before

More information

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 1

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 1 Day 1 Tomato & Basil Omelet* (see recipe) 1 large egg 73.5 0.4 6.3 5 2 large egg whites 34.3 0.5 7.2 0.1 1/4 cup chopped tomato 8.1 1.8 0.4 0.1 2 Tbs grated parmesan cheese 43.1 0.4 3.9 2.9 2 Tbs chopped

More information

Very Low Fat Diet for Chyle Leak

Very Low Fat Diet for Chyle Leak Very Low Fat Diet for Chyle Leak As part of your treatment, you are to follow a very low fat diet for 1 to 3 weeks or as directed by your doctor. Your goal is to eat as little fat as possible and no more

More information

Bariatric Surgery: Step III Diet

Bariatric Surgery: Step III Diet Bariatric Surgery: Step III Diet This diet is blended foods with one new solid food added daily. The portions are very small to help prevent vomiting. Warning: This diet does not have enough calories,

More information

Snacks and Packed Lunches for 1-4 year olds

Snacks and Packed Lunches for 1-4 year olds Snacks and Packed Lunches for 1-4 year olds Snacks and Packed Lunches for 1-4 year olds Published by First Steps Nutrition Trust, 2014 The text of this resource, and the photos, can be reproduced in other

More information

KEEPING OUR SEA DRAGONS FUELED

KEEPING OUR SEA DRAGONS FUELED KEEPING OUR SEA DRAGONS FUELED Sea Dragons Swim Team Nutritional Guide MORGAN FAMILY YMCA YMCA Youth Swimmers Guide to Healthy Living Keeping fueled and ready to be active at all times of day can be a

More information

Nutrition Information from My Plate Guidelines

Nutrition Information from My Plate Guidelines Nutrition Information from My Plate Guidelines Note: This information was compiled from the website: http://www.choosemyplate.gov/ for participants in the 4-H Food Prep Contest 1/12/16. The information

More information

Sample Vegetarian Meal Plans and Analyses

Sample Vegetarian Meal Plans and Analyses Is a vegetarian diet adequate? Concepts and Controversies in Plant-based Nutrition Meeting the Nutrient Reference Values on a Vegetarian Diet: Sample Vegetarian Meal Plans and Analyses An Australian first,

More information

Twin and triplet pregnancy: healthy eating and nutrition guide

Twin and triplet pregnancy: healthy eating and nutrition guide Twin and triplet pregnancy: healthy eating and Healthy eating for a multiple pregnancy Nuts & seeds Oils & fats 1 serve per day (margarine, oil) 1 serve = a handful 1 or 2 tablespoons per day Cereals &

More information

High Calorie, High Protein, Puréed Diet for Head and Neck Cancer Patients

High Calorie, High Protein, Puréed Diet for Head and Neck Cancer Patients PATIENT EDUCATION patienteducation.osumc.edu High Calorie, High Protein, Puréed Diet for Head and Neck Cancer Patients This type of diet will help you make sure you meet your energy needs and get enough

More information

Fibe. Fiber and water work together in bowel regulation. Be sure to drink eight to ten (8 ounce) glasses of

Fibe. Fiber and water work together in bowel regulation. Be sure to drink eight to ten (8 ounce) glasses of r Fibe An important part of a healthy diet is eating a variety of fiber-rich foods, including whole-grain breads and cereals, fruits and vegetables, beans and nuts. Fiber is an important part of your diet.

More information

DIETS AND DIET MODIFICATION LIST. Pudding: Liquids that have been thickened to a pudding consistency. They remain on the spoon in a soft mass.

DIETS AND DIET MODIFICATION LIST. Pudding: Liquids that have been thickened to a pudding consistency. They remain on the spoon in a soft mass. DIETS AND DIET MODIFICATION LIST I. LIQUIDS a. Thick Liquids Pudding: Liquids that have been thickened to a pudding consistency. They remain on the spoon in a soft mass. Honey: Liquids that have been thickened

More information

5-Day Meal Planner. Day 1

5-Day Meal Planner. Day 1 American Heart Association, Inc. Healthy Diet Goals. Dallas, T., 202. http://www.heart.org/heartorg/gettinghealthy/nutritioncenter/healthydietgoals/healthy-diet-goals_ucm_30436_subhomepage.jsp (Accessed

More information

Eat Smart! Follow the. Healthy Eating. Food Pyramid!

Eat Smart! Follow the. Healthy Eating. Food Pyramid! Eat Smart! Follow the Healthy Eating Food Pyramid! Food contains various types of nutrients to keep us healthy. For the sake of health, the nutritional value, functions, freshness and hygiene condition

More information

Eating well: first year of life Food photo cards

Eating well: first year of life Food photo cards Eating well: first year of life Food photo cards For information on how to use these food photo cards, see Eating Well First Year of Life Practical Guide. ISBN 978-1-89-782030-8 Eating Well: First Year

More information

Carbohydrate Counting for Patients With Diabetes. Review Date 4/08 D-0503

Carbohydrate Counting for Patients With Diabetes. Review Date 4/08 D-0503 Carbohydrate Counting for Patients With Diabetes Review Date 4/08 D-0503 Program Objectives At the end of the session you will know how to: Define carbohydrate counting Identify the relationship between

More information

Increasing calories and protein in your diet

Increasing calories and protein in your diet Increasing calories and protein in your diet A patient s guide 1 We all need to eat a balanced diet for health. When you are unwell and do not feel like eating as much as usual, you may lose weight. It

More information

Healthy Eating Guidelines for Your Vegetarian Toddler: 1-3 Years

Healthy Eating Guidelines for Your Vegetarian Toddler: 1-3 Years Healthy Eating Guidelines for Your Vegetarian Toddler: - 3 Years The word vegetarian means different things to different people. Lactoovo vegetarians don t eat meat, fish, seafood and poultry, but will

More information

Since our bodies can t make vitamins we need to get them from the food we eat. There are 11 vitamins we need to get from the foods we eat.

Since our bodies can t make vitamins we need to get them from the food we eat. There are 11 vitamins we need to get from the foods we eat. ABC s of Vitamins You take a vitamin tablet in the morning. Someone says eat your fruit and vegetables because they have vitamins. What s so important about vitamins? While they do not provide energy like

More information

HEALTHY RECOMMENDATIONS AND PORTION CONTROL FACTSHEET

HEALTHY RECOMMENDATIONS AND PORTION CONTROL FACTSHEET HEALTHY RECOMMENDATIONS AND PORTION CONTROL FACTSHEET Dining Services Portion control can be a major obstacle, especially for college students with on-campus meal plans. As you can see on the table below,

More information

DIETARY ADVICE FOR CONSTIPATION

DIETARY ADVICE FOR CONSTIPATION Leicestershire Nutrition and Dietetic Services DIETARY ADVICE FOR CONSTIPATION What is constipation? Constipation is one of the most common digestive complaints. Normal bowel habits vary between people.

More information

online version Dietary Fibre Patient Information for the Gloucestershire Health Community GHPI0811_08_07 Author: Continence Review due: August 2010

online version Dietary Fibre Patient Information for the Gloucestershire Health Community GHPI0811_08_07 Author: Continence Review due: August 2010 GHPI0811_08_07 Author: Continence Review due: August 2010 Patient Information for the Gloucestershire Health Community Dietary Fibre Notes Introduction Fibre is an extremely important component of a balanced,

More information

SLU Athletic Department Nutrition Presentations INCORPORATING FRUITS AND VEGETABLES: HOW AND WHY

SLU Athletic Department Nutrition Presentations INCORPORATING FRUITS AND VEGETABLES: HOW AND WHY SLU Athletic Department Nutrition Presentations INCORPORATING FRUITS AND VEGETABLES: HOW AND WHY Objectives After this presentation, you will be able to list ways to incorporate fruits and vegetables into

More information

Gaining Weight for Athletes

Gaining Weight for Athletes Gaining Weight for Athletes Prepared by Jenn Van Ness, ATC June 2008 Gain Weight the Healthy Way To gain one pound, you need to eat approximately 500 more calories a day. Approximately one pound of fat

More information

It is important to know that some types of fats, like saturated and trans fat, can raise blood cholesterol levels.

It is important to know that some types of fats, like saturated and trans fat, can raise blood cholesterol levels. Healthy Eating You are what you eat! So before you even shop for food, it is important to become a well informed, smart food consumer and have a basic understanding of what a heart healthy diet looks like.

More information

Ready, Set, Start Counting!

Ready, Set, Start Counting! Ready, Set, Start Counting! Carbohydrate Counting a Tool to Help Manage Your Blood Glucose When you have diabetes, keeping your blood glucose in a healthy range will help you feel your best today and in

More information

The eatwell plate is based on the Government s Eight Tips for Eating Well, which are:

The eatwell plate is based on the Government s Eight Tips for Eating Well, which are: Teachers Notes The eatwell plate The eatwell plate is a pictorial food guide showing the proportion and types of foods that are needed to make up a healthy, varied and balanced diet. The plate has been

More information

Eat well, A healthy diet during pregnancy is essential for both the mother and the baby. Nutrients and benefits

Eat well, A healthy diet during pregnancy is essential for both the mother and the baby. Nutrients and benefits Eat well, mum Nutrition 11 ating well should start even before you plan for a baby and this should be maintained throughout your pregnancy. Good nutrition safeguards your health during pregnancy and ensures

More information

Making Healthy Food Choices. Section 2: Module 5

Making Healthy Food Choices. Section 2: Module 5 Making Healthy Food Choices Section 2: Module 5 1 Nutrition For Health What is healthy Tips on planning meals Making a shopping list/ Bulk orders Using WIC foods Cook and freeze What foods to choose How

More information

MEAL REPLACEMENT Don t skip meals. But feel free to replace a snack for a snack or a meal for a meal from the list.

MEAL REPLACEMENT Don t skip meals. But feel free to replace a snack for a snack or a meal for a meal from the list. HNS S BEVERAGES Stay away from sugary soft drinks. Have skim milk in your coffee with no added sugar. Drink at least 8 glasses of water throughout the day. Water is essential for metabolism, so don t let

More information

Meal Planning for a Mushy Soft Diet After Nissen Fundoplication

Meal Planning for a Mushy Soft Diet After Nissen Fundoplication Meal Planning for a Mushy Soft Diet After Nissen Fundoplication Name: Date: Dietitian: Telephone: Questions? CALL YOUR DIETITIAN! Patient Food and Nutrition Services University of Michigan Hospital 1500

More information

Calorie Secrets.net 1200 calorie diet and 7 days diet plan. Nutritional Information* Protein g. GL 1-100

Calorie Secrets.net 1200 calorie diet and 7 days diet plan. Nutritional Information* Protein g. GL 1-100 BREAKFAST For breakfast, choose any of the following combinations: ½ avocado (approximately 1gr), + 2 strawberries (medium 12g approximately) + 1 spoonful of mixed nuts (any of your choice approximately

More information

We want you to have the best results possible while doing our detox. If your goal is weight loss, then eating the right foods and exercising

We want you to have the best results possible while doing our detox. If your goal is weight loss, then eating the right foods and exercising Detox Menu Guide We want you to have the best results possible while doing our detox. If your goal is weight loss, then eating the right foods and exercising moderately will help boost your results and

More information

Aim for an intake of *milligrams (mg)/day

Aim for an intake of *milligrams (mg)/day Food Sources of Iron Information about Iron Iron is a mineral that is important for good health. Iron carries oxygen to all parts of your body. Low iron levels can leave you tired, pale-looking and irritable.

More information

CHOLESTEROL/TRIGLYCERIDE LOWERING DIET

CHOLESTEROL/TRIGLYCERIDE LOWERING DIET Instructions for Patient CHOLESTEROL/TRIGLYCERIDE LOWERING DIET 1. The purpose of this diet is to achieve and maintain a healthy range of blood fats known as cholesterol and triglycerides. This will lower

More information

Resources for Carbohydrate Counting

Resources for Carbohydrate Counting Resources for Carbohydrate Counting The Diabetes Carbohydrate and Fat Gram Guide By LeaAnn Holzmeister, RD, CDE American Diabetes Association See contact information below The Doctor s Pocket Calorie,

More information

Heart Healthy Eating Tips

Heart Healthy Eating Tips 2013 Heart Healthy Eating Tips Heart Healthy Eating Tips Healthy eating can lower your risk of heart disease by helping you control your weight, lower your cholesterol, and prevent or control high blood

More information

Youth Soccer Players Nutrition Schedule

Youth Soccer Players Nutrition Schedule Youth Soccer Players Nutrition Schedule Pride in the Program This is a guide used to assist in the healthy nutrition of a youth soccer player Table of Contents Typical Training Day Schedule..3 Tournament

More information

Here's how to include more fiber in your diet.

Here's how to include more fiber in your diet. July 1, 2012 Welcome to our first newsletter which will address the issue of fiber in your diet. If you are not regular or are having difficulty going to the bathroom then you should consider eating more

More information

Boston Public Health Commission Healthy Food Procurement Guidelines. Standards for Purchased Beverages and Foods

Boston Public Health Commission Healthy Food Procurement Guidelines. Standards for Purchased Beverages and Foods Boston Public Health Commission Healthy Food Procurement Guidelines Standards for Purchased Beverages and Foods Boston Public Health Commission Healthy Food Procurement Guidelines Standards for Purchased

More information

Lesson Overview. Learning Goals BASIC NUTRITION: GUIDELINES FOR BALANCED MEALS AND SPECIAL DIETS LESSON PLAN

Lesson Overview. Learning Goals BASIC NUTRITION: GUIDELINES FOR BALANCED MEALS AND SPECIAL DIETS LESSON PLAN BASIC NUTRITION: GUIDELINES FOR BALANCED MEALS AND SPECIAL DIETS LESSON PLAN Lesson Overview Time: One Hour This lesson covers the basics of good nutrition, recommendations for a balanced diet, and special

More information

GLYCAEMIC INDEX. Information Leaflet. Your Health. Our Priority. Nutrition and Dietetics, Integrated Therapies Stepping Hill Hospital

GLYCAEMIC INDEX. Information Leaflet. Your Health. Our Priority. Nutrition and Dietetics, Integrated Therapies Stepping Hill Hospital GLYCAEMIC INDEX Information Leaflet Your Health. Our Priority. Page 2 of 6 Glycaemic Index The GI (Glycaemic index) of foods is simply a ranking of how quickly foods containing carbohydrates raise blood

More information

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 2

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 2 Day 1 1 egg + 3 egg whites scrambled 125 1.1 17.1 5.1 1/2 whole wheat english muffin, toasted 67 13.3 2.9 0.7 1 medium orange 61.6 15.4 1.2 0.2 TOTAL 253.6 29.8 21.2 6 2 Tbs dried cherries 48.8 12.8 0

More information

Meal Planning for a Mushy Soft Diet After Laparoscopic Myotomy

Meal Planning for a Mushy Soft Diet After Laparoscopic Myotomy Meal Planning for a Mushy Soft Diet After Laparoscopic Myotomy Name: Date: Dietitian: Telephone: Why is it necessary to follow this diet? This diet is necessary for individuals who have had some types

More information

Food Sources of Fibre

Food Sources of Fibre Information About Fibre Food Sources of Fibre Fibre includes all parts of plant foods that your body can't digest or absorb. Fibre is also known as roughage or bulk. Insoluble fibre helps promote regularity

More information

Low Glycemic Index food (less than 55) Foods with GI index between 55 and 70 are consider intermediate High Glycemic Index food GI (more than 70)

Low Glycemic Index food (less than 55) Foods with GI index between 55 and 70 are consider intermediate High Glycemic Index food GI (more than 70) WHAT IS GLYCEMIC INDEX? Glycemic Index or GI Index is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels. It measures how much your blood

More information

Gluten Free Menus for 1600 Calories Per Day

Gluten Free Menus for 1600 Calories Per Day Each Sample Menu will give you healthy meal options that are gluten free and approximately 1600 calories for the day. Sample Menu 1 Oatmeal with Berries 346 cals 1 cup instant oatmeal 225 cals 1 cup skim

More information

Nutrition and Chronic Kidney Disease

Nutrition and Chronic Kidney Disease Nutrition and Chronic Kidney Disease I have been told I have early kidney failure. What does this mean? What can I expect? This means that your kidneys are not doing as good a job as they should to help

More information

PROTEIN. What is protein?

PROTEIN. What is protein? PROTEIN What is protein? Protein is the basic building block for the human body. It is made up of amino acids and helps build muscles, blood, hair, skin, nails and internal organs. Next to water, protein

More information

Protein Values in Foods

Protein Values in Foods Protein Values in Foods This document is used as reference material to support the Alternative Health Improvement Center s Newsletter article: Eat your Protein! Stay Healthy! located at http://ahicatlanta.com/articles/eat-your-protein-to-stay-healthy.html.

More information

Your Guide to Diabetes & Food

Your Guide to Diabetes & Food Your Guide to Diabetes & Food Now you have diabetes your diet is key in helping you control your blood sugar levels. With Diabetes you have an increased risk of heart disease, which needs to be considered

More information

Registered Trade Mark

Registered Trade Mark 2008 High Energy, High Protein, Low Fiber Guidelines Registered Trade Mark High Energy, High Protein, Low Fibre Guidelines Eating well, even though you may not feel hungry, is an important part of taking

More information

Personalized Meal Plans

Personalized Meal Plans Personalized Meal Plans What 4 better choices will you make today? Making better, smarter choices is the key to managing your weight. The BodyKey program helps you do that every day, with delicious shakes,

More information

Food Sources of Fibre

Food Sources of Fibre Food Sources of Fibre Information About Fibre Fibre includes all parts of plant foods that your body can't digest or absorb. Fibre is also known as roughage or bulk. Insoluble fibre helps promote regularity

More information

Based on Zone Principles 40-30-30 ratios and 1300 Calorie days.

Based on Zone Principles 40-30-30 ratios and 1300 Calorie days. Based on Zone Principles 40-30-30 ratios and 1300 Calorie days. Thank you for selecting our Sample Meal Plan. This meal plan has been provided to you by Lee Crompton Registered Holistic Nutritionist and

More information

FEEDING YOUNG CHILDREN AGED 1-5 YEARS

FEEDING YOUNG CHILDREN AGED 1-5 YEARS FEEDING YOUNG CHILDREN AGED 1-5 YEARS Information Leaflet Your Health. Our Priority. Page 2 of 10 A Healthy Eating Guide Feeding Young Children Aged 1-5 Years By 12 months of age your child should be eating

More information

Vegetables, Fruits, Whole Grains, and Beans

Vegetables, Fruits, Whole Grains, and Beans Vegetables, Fruits, Session 2 Background Information Tips Goals Background Information Vegetables, Fruit, Why Are Vegetables and Fruits Important? Eating plenty of vegetables and fruits is a very important

More information

5 Day Low-Fat Diet Menu

5 Day Low-Fat Diet Menu 5 Day Low-Fat Diet Menu Meals in the following menu have fewer than 25 percent of calories from fat. Choose one of each meal and two snacks every day. Breakfasts Food (s) Cal. Fat Fat Carbs Special Instructions

More information

Low Fat Diet after Cardiac Surgery With or Without Chyle Leak

Low Fat Diet after Cardiac Surgery With or Without Chyle Leak Low Fat Diet after Cardiac Surgery With or Without Chyle Leak What is chyle? Chyle (sounds like kyle) is a milky white fluid that contains protein, fat, cholesterol, lymphocytes, and electrolytes. It is

More information

Healthy Foods for my School

Healthy Foods for my School yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, Healthy Foods for my School Nutrition Standards for Saskatchewan Schools Schools are an ideal place

More information