Nutrition and Wellbeing Class - Recipe Booklet

Protein - Consume a mixture of lentils, beans, chickpeas, seeds, nuts, nut butter. Please see the protein table. Generally the government recommends 0.8g per kilogram of bodyweight a day, however if you are exercising with us (meaning you are active) look to consume between 1.0-1.2 grams per kil0gram of bodyweight a day. That means find you weight in kilograms and x by 1 or 1.2. Look back at our table on protein rich sources. Think about adding a handful of nuts to a salad, a scoop of plant based protein powder to your smoothie, spread peanut butter or almond butter on wholemeal toast, add a cup of beans to a pasta dish.

Recommended daily iron intake •

19-50 yrs old males - 8.7mg a day 19-50 yrs old women – 14.8mg

• •

Men and women older than 50 – 8.5mg

Some food sources:

Meat (100 g)

Fish (100g)

Plant based (100g)

Fruit and Nuts and Seeds (100g)

Vegetables (100g)

Beef mince 2.7mg Lamb (leg) 1.8mg

Prawns 2mg Chickpeas 2mg

Figs 3.9mg

Broccoli 1mg

Tuna (canned) 1.0mg

Kidney Beans 2mg

Apricots 3.4mg Spinach 1.6mg

Sausage (pork) 1.1mg

Tofu (steamed) 1.5mg

Almonds 3mg

Butter beans 1.5mg Baked Beans 1.4mg

Brazil nuts 2.5mg

Hazelnuts 3.2mg Sesame seeds 10.4mg