Anaemia prevention diet

Those most at risk of anaemia due to iron deficiency are
menstruating or pregnant women, vegetarians who don’t eat animal
products, and athletes who place their bodies under stress.

The diet

A diet that helps prevent anaemia is high in:

• Animal sources of iron (eg. red meat, poultry, fish and
  eggs)
• Plant sources of iron (eg. green leafy vegetables, nuts, seeds,
  wholegrain breads and cereals and dried beans and
  lentils) 

Eating these plant sources with foods rich in vitamin C, such as
oranges, tomatoes, red capsicum and kiwi fruit, enhances iron
absorption. 

To avoid anaemia due to vitamin B12 deficiency, you need to
eat:

• Animal products such as beef and poultry, which are excellent
  sources of vitamin B12. People who don’t eat animal products (eg.
  vegetarians) should eat foods that are fortified with B12 or should
  ask their doctor or health professional about
  supplements. 

To avoid anaemia due to folate deficiency, you need to
eat:

• Foods that are rich in folate, such as liver, yeast, asparagus,
  oranges, legumes, corn, beans, broccoli and fortified grain
  products. 

Sample daily diet 

Breakfast

1 glass orange juice

2 wheat biscuits (cereal) with low-fat milk

2 slices of wholegrain toast with margarine and
Vegemite/Marmite

Snack

1 orange

2 oat/Anzac cookies 

1 herbal tea

Lunch

1 tomato omelette 

1 mixed salad

1 wholemeal roll

Snack

1 tub of low-fat yoghurt

1 apple

Dinner

1 medium grilled fillet steak

1 serving of ratatouille

1 serving of corn on the cob

1 serving of low-fat rice pudding

Recipe

Ratatouille

1 small onion

1 clove of garlic

½ red capsicum

2 tomatoes

½ medium zucchini

6 mushrooms

½ small eggplant

2 tablespoons olive oil

2 tablespoon of tomato paste

Dash of black pepper

Wash and cut vegetables into small pieces. Heat olive oil in pan
and add garlic, onion, other vegetables and tomato paste. Stir-fry
for approximately 20-25 minutes on low-to-medium heat. Add black
pepper and serve.