Question

Worksheet 8: 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 Frequeney per week Calcium-fortified foods (such as corn tortillas, tofu, cereals, or juices) Dark green vegetables (such as broccoli) 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

Answer 1

Food choices	Frequency per week
Calcium-fortified foods (such as corn tortillas, tofu, cereals, or juices)	Cereals = 5 days/week
Dark green vegetables (such as broccoli)	Broccoli =once/week
Iron-fortified foods (such as breads or cereals)	Spinach =once/week
Legumes (such as pinto beans)	Beans = 2days/ week
Meats, fish, poultry, or eggs	Eggs= once/week Fish once/week Meats= 3 days/week
Milk or milk products Everyday	1 cup (8 fl oz; 250 ml) of milk
Nuts(such as almond)	1 to 2 walnuts, per day.
Small fish(such as sardines)	Once/week
Whole or enriched grain products	25 grams each day