Fast Facts - What Busy Women Need

Nestlé and the Australian Institute of Sport recognises that good nutrition is all part of a balanced diet. Here are some questions from everyday Australian women who want to get the most out of their diet.

Which foods are good sources of iron? How can I boost my iron intake?
There are two types of iron found in food that are important for your health. Lean red meat, chicken, fish and liver are good sources of haem iron, which is wellabsorbed by the body. Breakfast cereal, wholemeal bread, spinach, legumes, dried fruit and nuts are all sources of non-haem iron, which is absorbed poorly by the body. To improve the absorption of non-haem iron, combine foods that are rich in nonhaem iron with sources of haem iron. For example, enjoy chicken with spinach. You can improve your iron intake and absorption by:

Including lean red meat in your meals 3-5 times each week. It’s as easy as adding a slice of roast beef to a sandwich or a handful of lamb strips to a stir-fry.
Use cereals and powdered drink mixes that have been fortified with iron.
Add a source of vitamin C to your meals. This helps improve the absorption of iron. Good sources of vitamin C include fruit, juice and vegetables such as capsicum and tomatoes.

I don t like to drink milk. How can I get enough calcium in my diet?

Dairy foods are the best source of calcium and eating 3-4 serves (200ml milk, tub of yogurt, slice of cheese) each day will meet most people’s calcium requirements. If you don’t like milk, consume more cheese and yogurt. Alternatively, you could try a soy beverage – just makes sure it has calcium added. Other good sources of calcium include tinned fish such as salmon and sardines where the bones are eaten, oysters, almonds, tahini and tofu.

To find out more about good nutrition, order your copy of the AIS’s nutrition booklet, A Winning Diet, or to ask a nutrition question visit the AIS website www.ais.org.au/nutrition

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