Diets High in Iron Are Necessary for Pregnant Women

Even with today’s interest in health and fitness, there are still those who have not jumped on the health-food bandwagon. But usually when women find out they are pregnant, good nutrition becomes the foremost issue in their lives. The responsibility of nurturing another human being apparently brings out the best eating habits in pregnant women and nursing mothers. They give up smoking, cut back on caffeine and look to foods that provide optimal nutritional benefit.

Increasing iron in the diet is a high nutritional concern during this time. Improving iron supplies during pregnancy, according to Rita Storey, media representative and spokeswoman for the American Dietetic Assn., is a necessity since additional blood will be used in building and nurturing the new life--in the formation of fetal, placental and maternal tissues.

For the mother, it is a requirement because her body will develop a reserve of hemoglobin to stave off anemia during high-volume blood losses, such as when the baby is delivered.

In the body, hemoglobin is the principal component of the red blood cells. It accounts for most of the iron found in the body, and its purpose is to carry oxygen from the lungs to the tissues.

Absorption Rate Varies

The rate at which the body absorbs iron from food varies depending upon the type of iron consumed--heme, derived from meat, fish and poultry in which the iron is part of a protein, and non-heme, present in foods such as milk, eggs and plant products. (Growing children, pregnant women and anemic individuals have a higher rate of absorption than healthy males; therefore, their needs are greater.)

The composition of the rest of the meal and the status of the individual’s iron stores are also major influences. Some factors that have an inhibiting effect on the body’s absorption of iron are tannins from tea, phytates from cereals (phytate is a phosphorus-containing organic compound that decreases mineral absorption) and antacids.

The Recommended Dietary Allowance for adult males is 10 milligrams, and for females the figure jumps to 18 milligrams. Some good food sources include meat, fish, poultry, and especially liver, whole-grain and enriched cereals, legumes, green leafy vegetables, eggs and dried fruit.

Meat, fish and poultry are considered superior sources because the iron in those foods is easily absorbed, whereas the cereal products and certain vegetables--especially peas and deep green leafy vegetables--have significant amounts but they are not absorbed as readily.

Other Good Sources

Prunes are also an excellent source. Ten pitted prunes contain four milligrams of iron, second only to one slice of beef liver, which contains 7.5 milligrams. One cup of chopped raw spinach offers 1.7 milligrams, one cup of cooked oatmeal has 1.4 milligrams and 10 dried uncooked apricot halves have 1.9 milligrams.

The recipes that follow are designed to supplement an iron-conscious diet. None will exclusively provide the required daily amount.

“It is possible to get this amount (18 milligrams) from food,” Storey said, “but probably 99% of the time prenatal supplements are prescribed because it’s difficult to get these foods in the diet every day. That’s why prenatal counseling by a registered dietitian is so important. . . . Then they (pregnant women) are apprised of what the principal nutrients are.”

DILLED LIVER IN TOAST CUPS

8 slices wheat bread

7 tablespoons butter

1 pound sliced calf’s liver

3 tablespoons flour

1 onion, sliced

1 clove garlic, minced

3/4 cup beef broth

2 teaspoons dry mustard

1/4 teaspoon dill weed

1/8 teaspoon black pepper

1/4 cup sour cream, room temperature

Trim crusts from bread. Spread each with 1/2 tablespoon butter and gently press into 8 custard or muffin cups. Bake at 425 degrees about 8 minutes or until toasted. Set aside.

Cut liver into cubes and coat with flour. Heat remaining 3 tablespoons butter in skillet until hot and saute onion and garlic in butter until onion is tender. Add liver cubes. Cook, stirring constantly, about 3 minutes.

Stir in beef broth, mustard, dill and pepper. Cook, stirring constantly, until mixture boils and thickens. Remove from heat and stir in sour cream. Spoon into toast cups and serve with additional sour cream and sprinkle of dill, if desired. Makes 4 servings.

Note: Nutrient data does not include additional sour cream.

PER SERVING: 568 calories; 41 gm protein; 32 gm carbohydrate; 31 gm fat; 827 mg sodium; 776 mg potassium.

USRDA

Protein 64% Riboflavin 284% Vitamin A 754% Niacin 103% Vitamin C 77% Calcium 09% Thiamine 27% Iron 99%

PRUNEOLA BARS

4 cups oats

1 cup diced pitted prunes

1 cup chopped walnuts

2 teaspoons ground cinnamon

1/2 teaspoon salt

1 1/2 cups brown sugar, packed

3/4 cup butter

Combine oats, prunes, nuts, cinnamon and salt in large bowl. Toss to blend, then set aside.

Combine brown sugar and butter in saucepan. Heat to melt butter and dissolve sugar, stirring to blend well. Pour butter mixture over oat mixture, stirring to coat all ingredients.

Press firmly and evenly into greased 15x10-inch baking pan. Mixture may appear crumbly. Bake at 350 degrees 20 to 25 minutes until golden around edges. Cut into bars with sharp knife while still hot. Cool completely in pan. Wrap bars individually or seal in plastic bag to store. Makes 24 bars.

PER SERVING: 204 calories; 3 gm protein; 28 gm carbohydrate; 10 gm fat; 119 mg sodium; 165 mg potassium.

USRDA

Protein 04% Riboflavin 02% Vitamin A 07% Niacin 02% Vitamin C 01% Calcium 03% Thiamine 07% Iron 08%

PRUNE-ORANGE NUT BREAD

1 1/2 cups prune juice

1/2 cup orange juice

1/3 cup butter, softened

1 1/2 cups coarsely chopped prunes

1 1/2 tablespoons grated orange zest

3 cups flour

3/4 cup brown sugar, packed

2 teaspoons baking soda

1/8 teaspoon salt

1 cup coarsely chopped walnuts

2 eggs, beaten

Bring prune juice and orange juice to boil in small saucepan. Pour into large bowl and stir in butter to melt. Stir in prunes and orange zest and set aside to cool to lukewarm.

Meanwhile, combine flour, brown sugar, baking soda, salt and nuts in large bowl. Stir eggs into prune mixture, then add to dry ingredients. Mix to just blend thoroughly.

Pour into greased 2 1/2-quart souffle dish and smooth top. Bake in center of 325-degree oven about 1 hour 30 minutes or until wood pick inserted in center comes out clean. Cool in dish 10 minutes. Remove from dish and cool on rack. Wrap securely in plastic wrap or foil. Slice and serve. Makes 10 servings.

PER SERVING: 457 calories; 8 gm protein; 74 gm carbohydrate; 16 gm fat; 342 mg sodium; 448 mg potassium.

USRDA

Protein 13% Riboflavin 15% Vitamin A 20% Niacin 15% Vitamin C 15% Calcium 06% Thiamine 23% Iron 27%

VEGETABLE TOTES

1 cup finely shredded red cabbage

1 cup shredded carrots

1 cup cooked green peas

1/2 cup chopped green pepper

1 cup chopped spinach

1 cup sliced mushrooms

1/2 cup Italian salad dressing

1 cup alfalfa sprouts

1/4 cup chopped cashews

4 pita breads

8 slices Swiss cheese

Combine cabbage, carrots, peas, green pepper, spinach and mushrooms in large glass bowl. Add dressing and toss lightly to coat. Cover bowl and refrigerate several hours to blend flavors. Just before making sandwiches, add sprouts and nuts. Toss lightly to blend.

Cut pita breads in halves, open pockets and fill each half with 1 slice cheese and 3/4 cup filling. Serve immediately. Makes 4 servings.

Note: High fat content in this recipe can be reduced substantially by substituting cashews roasted in oil with dry roasted cashews and using low-calorie salad dressing.

PER SERVING: 556 calories; 24 gm protein; 32 gm carbohydrate; 37 gm fat; 1,310 mg sodium; 503 mg potassium.

USRDA

Protein 37% Riboflavin 28% Vitamin A 104% Niacin 14% Vitamin C 87% Calcium 57% Thiamine 22% Iron 20%