Shocked by low iron content

carolbaker000

I've just discovered that I can view all the nutrients in my diet and I'm really shocked by how low the iron in my diet is.
I thought I was eating pretty well but now I'm not so sure.
Could use someone having a quick look at my diary and telling me what to eat more and less of please.
Tomorrows diary is planned so that might be a good place to start!
About to do jm's 6 weeks to 6 pack which could affect my eating patterns too.

All advice gratefully received.

sabinecbauer

:noway: You eat ready-made meals almost exclusively. DON'T!! Yes, they're terribly convenient and all, but they usually contain a ton of sodium and not all that many nutrients because they've been processed to within an inch of the ingredients' lives. And don't get me started on all the chemical goodness supplied by preservatives. Can we say 'unhealthy'? Bottom line is: only if you prepare it yourself, you know exactly what you're putting in your mouth.

If you wan't more iron you'll need fresh produce and meat, and lots of it (because, incidentally, you're also not eating enough; you should get a minimum of 1200 kcal per day, anything less will put you in starvation mode). The much-touted spinach wouldn't be my first choice, though, and never mind what Popeye says. Asparagus is much better, and so are quite a number of other fruit and veggies. Also, I strongly recommend you have cream of wheat for breakfast. One serving of cream of wheat contains a whopping 50% of your RDA of iron :bigsmile:

carolbaker000

Hi, quite right about the ready meals of late. M&S does feature heavily in my diary.
I do tend to look at the labels before purchase though.
I'll make a conscious effort to cook from scratch more.
I love asparagus so that's a great recommendation and in season too.
I eat lots of broccoli and stir fry too.
I do like spinach in salads so I'll try to fit that in too.

Never heard of cream of wheat. Sounds like porridge?
If so, I couldn't stomach that I'm afraid.

Now that I can see all the nutrients in my diary, I should be able to keep a better balance.

Thanks for your help.

sabinecbauer

Never heard of cream of wheat. Sounds like porridge?
If so, I couldn't stomach that I'm afraid.

Now that I can see all the nutrients in my diary, I should be able to keep a better balance.

It's whole grain semolina. Kind of. There's a slight difference, and semolina is a little lower in iron than cream of wheat, but it still packs 40% of your RDA. It's also a totally different ball of wax from porridge (unless you've got a general aversion to hot cereal). I'm not a huge fan pf porridge, but I absolutely love semolina--with sweetener and lots of cinnamon. To die for!

stablesong

Absolutely up your calorie intake, for one. It seems to be set at 1100. Eating so little makes it hard to get a good amount of any nutrient. Eggs with the yolks, beans, and dried fruits are good sources of iron. Make sure you are eating enough to sustain yourself, and you will likely see an increase in the nutrient levels as well.

On average, where are you usually on RDA %?

carolbaker000

Comfortable with my current calorie intake but will be upping it as I up my exercise.
I'm eating lots and wouldn't hesitate to eat more if I ever felt the need.
As I increase exercise, I'll be paying particular attention to upping protein and iron content.

On average, my RDA for iron is under 50%.
I adore liver which would probably help here...but I hate preparing it.
We only have it when my husband is cooking (once in a blue moon!)

I'm sleeping really well and full of energy during the day.
No outward signs of any deficiencies.

kristy6ward

You may be getting more iron than you think. Since most food on mfp are user entered, it's not required to enter iron content. Some labels don't even provide it.