FERNWOOD FITNESS - PULSE eMagazine - Issue#14 - Flipbook - Page 34
Iron tablets
Only take iron tablets if a blood
test con昀椀rms that your levels are
low. A common side effect from
taking iron tablets is constipation.
You can help manage constipation
by eating a diet high in 昀椀bre from
fruits, vegetables, wholegrains and
legumes, drinking plenty of water
and being physically active.
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 lactation - refer to
the NEMO resource ‘Iron for pregnant women’.
How much iron is in food?
FOOD (AVERAGE SERVING SIZE)
Practical Ways to Eat More Plant-Forward
• Flex swaps: combine lentils 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 shift gradual.
• Make plant foods appealing with
herbs, spices, and familiar 昀氀avours.
Gradual change is more sustainable
than strict restriction.
IRON (MG)
MEAT I FISH I CHICKEN
Kangaroo (100 g cooked)
4.4
Sardines (120 g or one tin)
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 tin)
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
often lower cost.
• Plan meals and use leftovers creatively
to reduce food waste.
• Stock pantry staples such as beans,
lentils, grains, and forti昀椀ed cereals.
Bene昀椀ts Beyond the Plate
Plant-forward eating can strengthen
social and cultural connections,
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 options.
Additionally, this eating style supports
gut health, energy, and long-term disease
prevention. When adopted broadly, plantforward choices can meaningfully reduce
environmental impact.
