This was published 4 months ago
For teenagers to meet their iron needs, a dietitian suggests these foods
Arisa Trew is a 15-year-old skateboarder who represented Australia at the 2024 Olympics.
8.00am I whip up some pancakes with plenty of butter, wash them down with a glass of milk, then get dressed, strap on my Swatch and head to LVLUP Skate Academy, where I do school.
10.30am I come out of class for a 15-minute break and eat raisin toast with butter and some strawberry yoghurt. I drink a glass of water.
Noon I sit with the girls for lunch. I have some fruit – strawberries, raspberries and mandarins – plus plain salted chips, rice and water.
3.30pm After three hours of training, I recharge with a mandarin and some plain salted chips.
4.30pm I skate for a couple of hours. At some point, I grab a juice box and a couple of muesli bars to keep my energy up.
8.00pm For dinner, I go for salmon with broccoli and rice and a glass of juice. Dessert is ice-cream — the perfect way to end the meal. I have some water before bed.
Dr Joanna McMillan says
Top marks for… Getting plenty of carbohydrates into all your meals and snacks – this is gold-star fuel for training and keeping your energy levels up. Your milk, yoghurt and even the ice-cream help you meet your calcium needs. This is essential as you are still building bone density.
If you keep eating like this you’ll… Potentially miss out on getting enough iron – especially important for teenage girls, as low iron levels can sap strength, stamina and diminish your ability to train hard. Low iron levels can also affect your immune system, making recovery harder.
Why don’t you try… Adding iron-rich foods such as lean red meat, brown poultry meat, eggs, firm tofu, green vegies or iron-fortified cereal. If relying on plant sources, pairing them with your fruit or juice for vitamin C will help your body absorb the non-haem iron more effectively.
Arisa Trew is part of the Swatch Proteam.
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