Flourish Health & Wellbeing eMag - Jan 26 - Flipbook - Page 30
Iron tablets
Only take iron tablets if a
blood test con昀椀rms that your
levels are low. A common side
e昀昀ect from taking iron tablets
is cons琀椀pa琀椀on. You can help
manage cons琀椀pa琀椀on by ea琀椀ng
a diet high in 昀椀bre from fruits,
vegetables, wholegrains and
legumes, drinking plenty of water
and being physically ac琀椀ve.
Practical Ways to Eat More Plant-Forward
How much iron do you need?
Men
8 mg/day
Women (19-50)
18 mg/day
Women (51+)
8 mg/day
Requirements vary during pregnancy and lacta琀椀on - refer to the
NEMO resource ‘Iron for pregnant women’.
How much iron is in food?
FOOD (AVERAGE SERVING SIZE)
IRON (MG)
• Flex swaps: combine len琀椀ls with mince in a
Bolognese sauce, add chickpeas to salads, or
try mushroom-based burgers.
• Themed days like “Meat-Free Monday” can
help make the shi昀琀 gradual.
• Make plant foods appealing with herbs,
spices, and familiar 昀氀avours. Gradual change
is more sustainable than strict restric琀椀on.
MEAT I FISH I CHICKEN
Kangaroo (100 g cooked)
4.4
Sardines (120 g or one 琀椀n)
3.24
Lean beef (100 g cooked)
3.1
Lean Lamb (100 g cooked)
2.7
Lean Pork (100 g cooked)
1.4
Egg (1 egg = 55 g)
1.1
Tuna (100 g or one small 琀椀n)
1.0
Chicken (100 g cooked)
0.9
Snapper (100 g cooked)
0.3
MEAT ALTERNATIVES
Chickpeas (100 g)
6.2
Tofu (2 large squares= 100 g)
5.2
Baked beans (1 small can =140g)
2.24
Kidney beans(½ cup)
2.1
Three bean mix(½ cup)
2.0
Smart Shopping and Meal Planning
• Choose seasonal, local produce to reduce
carbon footprint, improve freshness, and o昀琀en
lower cost.
• Plan meals and use le昀琀overs crea琀椀vely to
reduce food waste.
• Stock pantry staples such as beans, len琀椀ls,
grains, and for琀椀昀椀ed cereals.
Benefits Beyond the Plate
Plant-forward ea琀椀ng can strengthen social and
cultural connec琀椀ons, shared vegetable-based
dishes at meals, community recipes, and family
gatherings. Financial bene昀椀ts can also occur when
legumes and grains replace more expensive meat
op琀椀ons. Addi琀椀onally, this ea琀椀ng style supports gut
health, energy, and long-term disease preven琀椀on.
When adopted broadly, plant-forward choices can
meaningfully reduce environmental impact.
