Nutrition and Wellbeing Class - Recipe Booklet

Note: Fat rich foods are 9 calories per gram. Therefore 100g of sesame seeds = 900 kcal. Please remember that if you are trying to meet iron needs through nuts and seeds you will concurrently be ingesting a lot of calories per serving. You can test iron levels with the GP by having a blood test to look at ferritin levels in the blood.

Recommended daily Calcium intake • 19 yrs + 700mg

Some food sources: Dairy sources

Quantity

Amouth of calciummg

Milk

200ml

240mg 200mg 200mg

Cheese Yoghurt

30g

120g

Non Dairy sources

Quantity

Amouth of calcium in mg

Sardines (with bones) Pilchards (with bones)

1/2 tin (60g)

258mg 150mg

60g

Tinned Salmon Wholemeal Pitta

1/2 tin (52g)

47mg

2

100mg

Broccoli

85g 75g

34mg 56mg

Spring Greens

Calcium Fortified Cereal 30g

130-150mg