Iron Foods


The Iron in meat, chicken and fish (haem iron). However, the absorbtion of non-haem (non meat products) is greatly increased when a food containing Vitamin C is eaten at the same meal. Foods rich in Haem Iron can help to absorb Iron from non-haem sources also. Remember that when your body is low in Iron it absorbs a higher percentage from food. Eat slowly, chew well and enjoy your meals.

Haem Iron Foods (recommended safe in pregnancy)

Lean red meats: beef, lamb, veal

Chicken, pork, fish

Non-Haem Iron Foods

Iron fortified b/fast cereals and oats

Wholemeal/wholegrain breads and cereals (rice, pasta etc)

Dried peas, beans and legumes: kidney beans, chickpeas, lentils, soy beans, tofu, soy milk, baked beans

Leafy green vegetables and dark purple vegetables: spinach, rocket, parsley, broccoli, beans, peas and beetroot


Dried fruit: esp apricots, dates and prunes

Nuts and Seeds: Sesame, cashews, peanuts, sunflower

Spices/herbs: rosemary, thyme, parsley, nettle, cinnamon, Black strap molasses

Some fruit and vegetables high in Vitamin C

Rockmelon, strawberries, pineapple, citrus, oranges, mandarins, kiwi

Tomato, broccoli, capsicum, cauliflower, brussle sprouts

Foods high in Vitamin K

Highest amount are found in dark green leafy vegies: spinach, broccoli, brussle sprouts, cabbage, lettuce. Olive, soybean and canola oils

Avocados, carrots, cucumbers, tomatoes, leeks and yoghurt

  • Broccoli ½ cup = 200mcg (rda in preg is 65mcg)
  • Spinach ½ cup = 106 mcg
  • Avocado 1 = 80 mcg


Examples of how to incorporate this in your daily diet


toast with hommous, tomato, avocado and spinach/rocket

Porridge with soy milk, seed mix and prunes/dates and yogurt

Baked beans with eggs, spinach and tomato


Nuts and seeds with dried apricots and dates

Raw Vegies sticks ( carrot, capsicum, cucumbers, celery etc) with hommous, tahini, tsaiki, beetroot dips

Smoothie with banana or mixed berries, 1 tblspn black stap molasses ( tastes like licorice and is sweet so no need for honey), milk, yoghurt and cinnamon

Falafel balls

Boiled egg


Salads ( lots of green leafy and plenty of colour varieties of vegies, don’t forget beetroot) with fish or beans or boiled egg. Dress with lemon juice and olive oil

Wholemeal burritos with kidney beans and salad

Baked potatoes with lentils and coleslaw, sour cream

Stirfry with tofu, sesame seeds or cashews lots veg and brown rice

Lamb and chickpea vegie (vit c and iron vegies) stew with cous cous

Falafel with tabouli on a wholemeal wrap with hommous or tahini

Sweet Treats:

Sesame Balls

  • 1 ½ cup sesame seeds, roasted and ground and a blender or mortar and pestle 100gm of melted butter/margarine
  • ¼ cup tahini
  • ½ cup milk powder
  • ¾ cup wheatgerm
  • ¾ cup desiccated cocnut
  • ¾ cup of honey or rice syrup
  • ½ cup of raisins or dates or apricots

Mix all together and squeeze into balls. Roll into desiccated coconut.