HealthInfo West Coast-Te Tai Poutini
Iron-rich meal ideas
Huatau kai rino kaha
Breakfast
- A bowl of iron-fortified cereal with low-fat milk and kiwifruit or berries.
- Two slices of wholegrain toast with peanut butter and an orange or kiwifruit.
- Wholegrain toast with baked beans or sardines and an orange or kiwifruit.
Lunch
- A filled wholemeal roll with lean beef or canned tuna, baby spinach leaves, tomato and grated carrot.
- Pita bread filled with lean lamb or hummus, lettuce, tomato and avocado.
- Jacket potato filled with chilli con carne or baked beans, topped with cheese and served with a salad.
- Wholegrain toast topped with scrambled eggs, sliced tomato and chopped parsley.
- Chickpea salad made with canned chickpeas, roasted pumpkin or beetroot, feta cheese, tomato, parsley and toasted pumpkin seeds.
Dinner
- Meatballs in a tomato-based sauce with pasta and a green salad.
- Beef casserole with baked potato, pumpkin and broccoli.
- Chicken stir-fry with broccoli, red capsicum and noodles topped with sesame seeds.
- Seafood curry with rice, carrots and spinach.
- Tofu and vegetable stir-fry with noodles, topped with roasted cashews.
- Lentil dhal, brown rice and broccoli.
Follow your meal with a piece of fruit or a fresh fruit salad. This will help your body absorb the iron in your meal.
Snacks
- A small handful of dried fruit or nuts (or both).
- Wholegrain crackers with Marmite and cheese or hummus and tomato.
- A peanut butter sandwich and piece of fruit.
Also see Recipes for snacks from Puāwai – Kai for healthy and nutritious snack ideas and recipes.
HealthInfo recommends the following pages
- Healthy Food Guide – High iron recipes
Healthy, iron boosting recipes that are tasty and easy to make.
Written by HealthInfo clinical advisers. Last reviewed November 2023.
Sources
Review key: HIANA-16978
