Iron deficiency anemia is a serious condition that can result in fatigue. Lean meats and green vegetables are highly recommended. In addition, foods high in Vitamin C are excellent dietary options due to their ability to aid in iron consumption. This paper is presented in tabular form (Day 1, Breakfast, etc.) and covers 3 days of meals and snacks.
¶ … Diet Plan (Anemia)
NUTRITION PLAN
The following iron rich diet plan is designed to help my 18-year-old sister address her iron deficiency anemia. Health needs include a more balanced diet and healthier eating habits with more consistency. This includes 18 milligrams of iron per day (based on age, condition and gender). This nutritional recommendation will decrease anemia effects such as general fatigue and body chills.
General Guidelines
Three meals (with 2-3 snacks) per day are recommended for a balanced diet. This includes the appropriate intake of iron and other basic nutrients. Limits should be placed on white sugar, soda and sweets; they should be consumed in moderation or eliminated from her diet due to their low nutritional value. Iron rich foods are recommended -- lean poultry and fish are more easily absorbed sources of iron and foods high in Vitamin C aid in absorption. Choices include citrus juice and fruits, melons, dark green leafy vegetables, and potatoes. Enriched or fortified grain products are also good choices. An iron rich diet will help combat fatigue and increase iron levels in the blood. 2300 calories per day is recommended to maintain current weight. If activity level increases, caloric intake can increase as well.
SAMPLE MEAL PLAN -- DAY 1:
Breakfast
1.5 cups cold or hot cereal (Oatmeal or Total, for example), banana, 1 piece toast with tsp. margarine, 1 cup skim milk.
Snack
Granola bar.
Lunch
Peanut butter and jelly sandwich on whole grain bread, 1 cup skim milk, apple, 1 oz. pretzels, raw broccoli and celery sticks.
Afternoon snack
Yogurt, 12-15 whole grain crackers.
Dinner
2-3 oz. Veggie, chicken patty or occasional real beef hamburger on a whole wheat bun, spinach salad, 1 cup skim milk, 1 cup brown rice, margarine or butter to taste.
Snack
Frozen Yogurt 1 cup (not after 7pm).
SAMPLE MEAL PLAN -- DAY 2:
Breakfast
8 oz. skim milk, 2 slices whole grain toast with jam and butter, 4 oz. orange juice, 1 hardboiled egg.
Snack
1 apple and 2 graham crackers.
Lunch
6 oz. low fat fruited yogurt, 2 oz. hummus on whole grain pita bread, banana, 1 oz. spinach dip with carrots and snap peas, 4 chocolate chip cookies, 1 cup water.
Afternoon snack
1 cup low sugar cereal with 8 oz. skim milk.
Dinner
2.5 x 2.5 piece of spinach lasagna, tossed salad with dressing, 1 piece buttered garlic bread, 1 cup water or 100% fruit juice.
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