Question

Marie is 19 years old and has iron-deficiency anemia. She constantly feels fatigued, has headaches, and feels cold most of the time. Marie is within her ideal body weight range and likes to be physically active. She is willing to do whatever it takes to make herself feel better. Marie doesn’t mind including animal products in her diet, but has heard that these foods actually decrease iron absorption. As a result, Marie has identified plant foods that are high in iron and started including them in her diet. At every meal, Marie does not put sugar in her tea because she knows it is not nutrient dense. In addition, when Marie cooks, she uses nonstick stainless steel pans so she doesn’t have to use a lot of fat in her food preparation. Marie usually has a glass of orange juice in between her meals to increase her vitamin C intake and makes sure to take a calcium supplement with her dinner meal. As you can see, Marie is trying to be healthy and decrease the effects of her iron-deficiency anemia. However, there are many things Marie could do to better utilize the iron she does consume. What would you recommend for Marie?

Answer 1

A diet plan for anemia needs to include a healthful balance of iron - rich foods,such as leafy vegetables,lean meat,nuts and seeds,and fortified breakfast cereals.it is also crucial to include foods that can improve the body's absorption of iron and avoid foods that may interfere with this process.

In Maries case there is lot of mistakes in her diet plan,for example she avoided meat which is a good source of iron and taking calcium supplimemt with her meal which can inhibit iron absorption.

So there should be a good diet plan in order to overcome iron deficiency anemia.

A diet plan for anemia needs to include a healthful balance of iron rich foods.

Example for a good diet plan is given below:-

BREAKFAST

For the breakfast she can take

1. iron fortified cereals
2. Strawberries with low fat yogurt
3. Pumpkin
4. Sunflowerseeds

She can drink orange juice along with that(she is already taking).

Should not drink tea and coffee as it inhibit iron absorption

LUNCH

1. a sandwich with roast beef and water cress on iron enriched bread
2. A bagel with smoked salmon,cream cheese and spinach

DINNER

1. Lamb chops with boiled potatos
2. Steamed broccoli
3. Curly kale
4. A stew that includes kidney beans,chickpeas,black eyed peas,tinned tomatoes ,onions,red peppers,garlic,topped with vegan or dairy based cheese and a dollop of yogurt

The above diet plan is just an example.now lets see the food items which is enriched with iron.

FRUITS AND VEGETABLES

• Watercress
• Curly kale
• Spinach
• Collard greens
• Dandelion greens
• Swiss chard
• Citrus fruit
• Red and yellow peppers
• Broccoli

NUTS AND SEEDS​​​​​​​

• Pumpkin seeds
• Cashews
• Pistachios
• Hemp seed
• Pine nuts
• Sunflower seeds

MEAT AND FISH

• Beef
• Lamb
• Venison
• Liver
• Shellfish
• Oysters
• Shrimp
• Sardines
• Tuna
• Salmon
• Perch
• Haddock

Now lets talk about the food that interfere with iron absorption

• Tea and coffee
• Milk
• Whole grain cereals
• Food that contain tannins such as grapes corn, sorghum
• Foods rich in gluten such as pasta and other products made with wheat ,barley,rye,or oats
• Foods that contains phytates or phytic acid such as brown rice and whole grain wheat products
• Food that contain oxalic acid such as peanuts parsley and chocolate

Tips for getting more iron in the diet

• refraining from drinking tea or coffee with meals
• Refraining from eating foods rich in calcium with those rich in iron
• Eating iron rich foods alongside those rich in vitamin C
• Cooking with a cast iron skillet
• Cooking foods for shorter periods

Hope these informations are adequate and helpful

Thank you