Vegetarian sources of Iron


Vegetarian sources of Iron

Here are additional high iron sources from vegetables and legumes. They include one potato, one stalk of broccoli, 1/2 cup of cooked beans or chickpeas, soybeans, quinoa ( 4oz), lentils and cooked spinach ( 1/2 cup) There are many other sources than listed here and shown in the picture. These sources should be taken with vitamin C to increase the absorption of iron. Tea and coffee should be avoided at the time of intake, since they bind iron and may decrease its absorption. Each of the above serving provides 4-8 mg of Iron.


Portion Control and convenience for you and your kids


Portion Control and convenience for you and your kids

Hummus ( chickpeas and sesame seeds) comes in 2 ounce single cups ( four cups in a package) This is an example of portion control and convenience shopping. Add a slice of bread and you have a complete protein, a complex carbohydrate. The hummus is low in sodium, saturated fat and should be considered as a part of a healthy eating pattern. It adds variety to diet, in moderation, with good balance of nutrients.