This is from Dr. Kilbane: How much iron and protein do we really need per day? I see so many kids with low iron levels that I wanted to share a few numbers with everyone. Source: care2/greenliving/12-top-vegan-iron-sources.html Iron Requirements The Food and Nutrition Board at the Institute of Medicine recommends the following: Infants and children • Younger than 6 months: 0.27 milligrams per day (mg/day) • 7 months to 1 year: 11 mg/day • 1 to 3 years: 7 mg/day • 4 to 8 years: 10 mg/day Males • 9 to 13 years: 8 mg/day • 14 to 18 years: 11 mg/day • Age 19 and older: 8 mg/day Females • 9 to 13 years: 8 mg/day • 14 to 18 years: 15 mg/day • 19 to 50 years: 18 mg/day • 51 and older: 8 mg/day Pregnant & Breastfeeding 15-13 mg/day Spirulina (1 tsp): 5 mg Cooked soybeans (1/2 cup): 4.4 mg Pumpkin seeds (1 ounce): 4.2 mg Quinoa (4 ounces): 4 mg Blackstrap molasses (1 tbsp): 4 mg Tomato paste (4 ounces): 3.9 mg White beans (1/2 cup) 3.9 mg Cooked spinach (1/2 cup): 3.2 mg Dried peaches (6 halves): 3.1 mg Prune juice (8 ounces): 3 mg Lentils (4 ounces): 3 mg Animal Sources of Iron 3 oz of red meat 3-4 mg 3 oz of white chicken or turkey 1 mg 3 oz of dark chicken or turkey 1-2 mg 3 oz of fish 1 mg 3 oz animal liver 7 mg Often our thoughts about iron and protein go hand in hand, so here is the protein intake we need by age according to the CDC. Recommended Dietary Allowance for Protein Grams Daily Children ages 1 – 3 13 Children ages 4 – 8 19 Children ages 9 – 13 34 Girls ages 14 – 18 46 Boys ages 14 – 18 52 Women ages 19 – 70+ 46 Men ages 19 – 70+ 56 3-ounce piece of meat 21 grams of protein 1 cup of dry beans 16 grams of protein
Posted on: Sun, 13 Apr 2014 15:53:13 +0000
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