Question

Worksheet 8-3: Iron and Calcium Intakes The two minerals most likely to fall short in the diet are iron and calcium. Interestingly, both are found in protein-rich foods, but not in the same foods. Meats, fish, and poultry are rich in iron but poor in calcium. Conversely, milk and milk products are rich in calcium but poor in iron. Including meat or meat alternates for iron and milk and milk products for calcium can help defend against iron deficiency and osteoporosis, respectively. Determine whether these food choices are typical of your diet. Food choices Calcium-fortified foods (such as com tortillas, tofu, cereals, or juices) green vegetables (such as broccoli) Frequency per week Dark Iron-fortified foods (such as breads or cereals) Legumes (such as pinto beans) Meats, fish, poultry, or eggs Milk or milk products Nuts (such as almonds) or seeds (such as sesame seeds) Small fish (such as sardines) or fish canned with bones (such as canned salmon) Whole or enriched grain products Do you eat a variety of foods, including some meats, seafood, poultry, or legumes, daily? 1. 2. Do you drink at least 3 glasses of milk- -or get the equivalent in calcium-every day? How would you obtain these minerals if you followed a vegan diet? 3. How would you obtain these minerals if you needed to restrict the protein in your diet due to kidney disease? 4.

Answer 1

Iron and calcium Intakes:

Food choices	Frequency per week
Calcium-fortified food	almost daily
Dark green vegetables	Daily
Iron-fortified food	Weekly thrice
Legumes	twice weekly
Meat, fish, poultry, and eggs	Weekly thrice
Milk or milk products	Daily
Nuts or seeds	weekly thrice
Small fish or fish canned with bones	weekly twice
whole or enriched grain products	Every alternate day.

1. Yes, I include a variety of foods on my daily plate to meet the all required daily nutrients

2. According to RDI, daily calcium intake is 1000mg per day. Every day I took 2 glasses of milk ( 16 ounces) which fulfills around 600mg of daily calcium. The remaining 400mg, I get from other dairy products.

3. If I follow a vegan diet, I include more amount of non-diary products such as nuts, seeds, soy, beans, figs, broccoli, sunflower, orange, butternut to meet calcium requirements. I include more amount of spinach, tofu, Amarnath, whole grains, and pumpkin seeds to meet the iron requirements.

4. Legumes, pumpkin seeds, turkey increases the iron level in the body. Guava, amla and citrus food meets the calcium requirement and increases iron absorption.