Coach on Call. Thank you for your interest in How to Get Enough Iron. I hope you find this tip sheet helpful.

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1 It was great to talk with you. Thank you for your interest in. I hope you find this tip sheet helpful. Please give me a call if you have more questions about this or other topics. As your UPMC Health Plan health coach, I m ready to help in any way I can. What is iron? Why do I need it? Iron is a mineral. It carries oxygen through your bld to all the cells in your body. Your cells need oxygen to stay alive. Iron helps your muscles store and use oxygen. Many chemical reactions in your body require iron. What is iron-deficiency anemia? What causes it? If you have anemia, it means your body does not produce enough healthy red bld cells. There are several types and causes of anemia. Iron-deficiency anemia is caused by: An increased need for iron. This may be due to: Rapid growth (such as in infants, toddlers, and pregnant women) Giving bld often Heavy menstrual periods Ulcers or other causes of bld loss Not getting enough iron from what you eat Taking high doses of medicines that make it hard for your body to use iron (such as antacids or medicine to treat peptic ulcer disease and acid reflux) Why is iron-deficiency anemia a problem? Iron-deficiency anemia can cause: Tiredness and weakness. An increased risk of infection. Pr work or schl performance. Delays in the development of the muscles and brain in infants. An increased risk in pregnant women of delivering a baby who is small or premature (small or early babies are at higher risk of serious health problems). A healthier life is life on is the on line the for you! line for you! Copyright 2017 UPMC Health Plan Inc. All rights reserved C ON C NU IRON 16WP0708 (MCG) 4/7/17

2 Page 2 of 6 How can I tell if I have iron-deficiency anemia? Your doctor can do a bld test to tell if you have iron-deficiency anemia. How is iron-deficiency anemia treated? The treatment depends on what caused the anemia. Follow your doctor s advice. You may need to eat more iron-rich fds. You may also need to take an iron supplement but other steps may be needed. Sometimes iron-deficiency anemia is not related to your diet. What can I do to prevent iron-deficiency anemia? Follow the tips below to help prevent iron-deficiency anemia. Check those you are willing to try. Eat a healthful diet that includes iron-rich fds such as: Lean cuts of red meat (including beef, venison, lamb, mutton) Duck Liver and other organ meats Egg yolks Dark, leafy greens (such as spinach) Dried fruit (such as raisins and prunes) Iron-enriched cereals and grains Oysters and clams Cked dried beans (such as soybeans, lentils, kidney beans, lima beans, navy beans, black beans, pinto beans, and black-eyed peas) The table below shows the amount of iron in selected fds. Keep in mind that many experts recommend limiting certain iron-rich fds, such as red meats, organ meats, and egg yolks, because of their saturated fat and/or cholesterol content. Follow your doctor s advice. Fd and Amount Breakfast cereals, fortified with 100% of the daily value for iron, 1 serving Iron (milligrams) Oysters, eastern, cked with moist heat, 3 ounces 8 White beans, canned, 1 cup 8 Chocolate, dark, 45 69% cacao solids, 3 ounces 7 Beef liver, pan fried, 3 ounces 5 Lentils, boiled and drained, ½ cup 3 Spinach, boiled and drained, ½ cup 3 Tofu, firm, ½ cup 3 Kidney beans, canned, ½ cup 2 18

3 Page 3 of 6 Fd and Amount Iron (milligrams) Sardines, Atlantic, canned in oil, drained solids with bone, 3 ounces 2 Chickpeas, boiled and drained, ½ cup 2 Tomatoes, canned, stewed, ½ cup 2 Beef, braised bottom round, trimmed to 1/8 fat, 3 ounces 2 Potato, baked, flesh and skin, 1 medium potato 2 Cashew nuts, oil roasted, 1 ounce (18 nuts) 2 Green peas, boiled, ½ cup 1 Chicken, roasted, meat and skin, 3 ounces 1 Rice, white, long grain, enriched, parboiled, drained, ½ cup 1 Bread, whole wheat, 1 slice 1 Bread, white, 1 slice 1 Raisins, seedless, ¼ cup 1 Spaghetti, whole wheat, cked, 1 cup 1 Tuna, bluefin, fresh, cked with dry heat, 3 ounces 1 Turkey, roasted, breast meat and skin, 3 ounces 1 Nuts, pistachio, dry roasted, 1 ounce (49 nuts) 1 Broccoli, boiled and drained, ½ cup 1 Egg, hard boiled, 1 large 1 Rice, brown, long or medium grain, cked, 1 cup 1 Cheese, cheddar, 1.5 ounces 0 Cantaloupe, diced, ½ cup 0 Milk, 1 cup 0 Source: Iron, Dietary Supplement Fact Sheet. National Institutes of Health and U.S. Department of Health and Human Services. Available at HealthProfessional/#en17. Accessed April 8, Eat non-meat sources of iron with fds rich in vitamin C, either in the same dish or at the same meal. Many fruits and vegetables are rich in vitamin C. Examples include bell peppers, kale, tomatoes, and oranges. A dish that uses this tip is baked beans. It includes cked navy beans (rich in iron) with tomato sauce (rich in vitamin C).

4 Page 4 of 6 To prevent iron-deficiency anemia in infants: From birth to at least 12 months: Breastfeed your baby if you can. If you can t breastfeed, use formula that is fortified with iron. Don t give cow s milk, goat s milk, or soymilk until at least 12 months. These milks are low in iron. Starting at 4 to 6 months: Give your baby plain, iron-fortified infant cereal and/or pureed meat. Just two servings of these fds a day can meet a baby's iron needs at this age. Chop meat at home in a blender until smth. Or buy plain pureed meats as baby fd. Starting at 6 months: In addition to the above, serve vitamin-c-rich fds at one feeding per day with plant-fd sources of iron. Talk to your doctor about giving your baby iron drops. This may be needed if your baby was born small or early. It may also be needed if your baby can t get two or more servings of iron-rich fds per day. To prevent iron-deficiency anemia in young children: Serve your child a healthful diet. Include iron-enriched breads and cereals and lean meats. Include fruits, vegetables, or juices that are rich in vitamin C. Vitamin C helps the body absorb iron in plant fds. Starting at 1 year: Give your child no more than three (8-ounce) servings of whole cow, goat, or soymilk per day. Milk is not an iron-rich fd. Drinking t much milk may keep your child from being hungry for iron-rich fds. Starting at 2 years: Serve nonfat milk or low-fat (1%) milk instead of whole or 2% milk. Still limit milk to three (8-ounce) servings per day. To prevent iron-deficiency anemia if you are pregnant: Eat a healthful diet. Include iron-rich fds and fds rich in vitamin C. Talk with your doctor about an iron supplement. Use iron supplements as directed by your doctor. Review long-term use with your doctor regularly.

5 Page 5 of 6 Take Action My SMART* goal for this week Check when completed Do your best to reach the SMART goal you set with your health coach. Write it here. Check the box when you have completed it. Staying on the path to wellness When you are ready, chse one or two ideas from this tip sheet that you would like to put into action. Set a weekly SMART goal for each one. Write your goals here. Check the boxes when you have completed them. SMART Goal 1: SMART Goal 2:

6 Page 6 of 6 *SMART goals are Specific, Measurable, Appropriate, Realistic, and Timely. For example: For lunch on Wednesday and Friday, I will pack a spinach salad with garbanzo beans and tomatoes. SMART goals help you succeed! If you have any trouble setting your weekly SMART goals, ask your health coach for help. The information in this tip sheet is for educational purposes only. It is not intended or implied to be a substitute for professional medical advice. Before making changes, always talk to your doctor about what is right for you. Source: Explore iron-deficiency anemia. National Heart, Lung, and Bld Institute, National Institutes of Health. Available at Accessed March 3, UPMC_17_1484 CMN e