Increase Protein in Your Diet • Mix dry powdered milk into your regular milk, scrambled eggs, soups, gravies, casseroles or desserts • Add diced or ground meat to soups or casseroles • Snack on nuts or cheese • Melt cheese into soups or sauces, or on top of casseroles, vegetables, bread or tortillas • Use milk when making cereal, instant cocoa or soups, instead of water Iron The recommended dietary allowance for iron is: • 18 milligrams for adult women before menopause • 8 milligrams for women after menopause • 8 milligrams for adult men Iron Food Sources EXCELLENT 5 mg or more Instant oatmeal, 1 packet Enriched cereals, 1 cup Cream of Wheat, ½ cup Soybeans (cooked), ½ cup Oysters, 3 oz Kidney beans, 2 oz GOOD 2 to 5 mg Dried beans or lentils (cooked), ½ cup Spinach (cooked), ½ cup Liquid meal replacement, 1 cup Tofu, ½ cup Clams, 3 oz FAIR 1 to 2 mg Fish, lean poultry or pork, 3 oz Prune juice, ½ cup Dried fruit, ½ cup Peas (cooked), ½ cup Corn tortillas (enriched), 2 Dark green, leafy vegetables, ½ cup Enriched rice or noodles, ½ cup Beef or chicken liver, 3 oz Lean beef or turkey, 3 oz Enriched bread, 1 slice 25
