One of our recent menus featured roast beef, lots of vegetables -
potatoes, carrots and onions and fruit, bread and milk. If you cleaned
your plate, you just had 74% of the iron your body needs for the day.
There were many other healthy benefits to this meal, but this article will
focus on iron.
Iron is essential to the formation of hemoglobin, which carries oxygen in
the blood. If you sometimes feel so tired you just can't do the things
you normally do, it may be because your hemoglobin is low. When the
hemoglobin is seriously low, the doctor will prescribe an iron supplement.
But for most people getting the RDA of iron from diet is best. Taking
a supplement may be irritating to the stomach.
Iron is also essential to the formation of myoglobin, which carries oxygen
in muscle. And it is part of several enzymes and proteins in the body.
When you get the necessary amount of iron each day, your blood is richer,
your muscles function better and your body processes are performing as they
should. The bottom line -- you feel better!
Iron is found in red meat, fish, poultry, and eggs. These are all
animal products so you remember that there is also fat present and you need
to limit your portions to about 4-6 ounces per day. That is enough to
get all the iron you need. The portion you were served today was 3
ounces of roast beef and it provided, as I said, 74% of the RDA.
Iron is also in many plant foods. Peas, beans, dried fruit, and leafy
green vegetables are good sources. Then, just to make sure iron is
available to all Americans, the Food and Drug Administration has recommended
that manufacturers of pasta, cereal and bread be fortified with iron.
To enhance the absorption of iron, consume a food high in Vitamin C at that
same meal. For example, at breakfast you might have Cream of Wheat (a
good source of iron) and a grapefruit (a good source of Vitamin C). At
the meal today, we had roast beef for iron, and potatoes and honeydew melon
for Vitamin C.
HONEY DEW MELON
MENU FOR 50
15 LBS BEEF ROAST
1 CUP WATER (MAY USE MORE)
OPTIONAL SPICES (AS DESIRED)
PLACE ROAST, WATER AND SPICES IN ROASTING PAN. COVER
ROAST AT 300º FOR 4-5 HOURS. (MAY ROAST THE DAY BEFORE, COOL OVERNIGHT,
SLICE AND REHEAT.) SERVING SIZE = 3 OZ.
18 LBS POTATOES
13 LBS CARROTS
1 CUP ONIONS
1/2 CUP MARGARINE (OPTIONAL)
ROSEMARY LEAVES (AS DESIRED)
PEEL AND DICE POTATOES, CARROTS, AND ONIONS INTO SMALL PIECES. PUT MARGARINE
IN BAKING PAN. ADD VEGETABLES, PEPPER, ROSEMARY LEAVES, 1 TSP
PEPPER AND WATER. COVER AND ROAST AT 350º FOR 1 1/2 HRS. (MAY COOK
POTATOES AND CARROTS SEPARATELY USING OTHER METHODS.)
SERVING SIZE = 1 CUP
MEAT DRIPPINGS PLUS 1 GALLON PREPARED BEEF
2 CUPS FLOUR
1 TBSP KITCHEN BOUQUET
STRAIN THE MEAT DRIPPINGS. COOL AND SKIM
FAT. ADD PREPARED BEEF BASE TO THE MEAT DRIPPINGS. MIX FLOUR
INTO COOL BASE. WHIP WITH WIRE WHIP UNTIL SMOOTH. COOK OVER LOW HEAT
UNTIL THICK. ADD KITCHEN BOUQUET.
SERVING SIZE = 1/3 CUP
*PREPARED BEEF BASE
1 GAL WATER
2 TBSP. BEEF BASE
2 TBSP LOW SODIUM BEEF BASE
HONEY DEW MELON
CLEAN, PEEL AND DICE MELON. SERVING SIZE = 1/2
50 DINNER ROLLS
50 PATS MARGARINE
SERVING SIZE = 1 ROLL, 1 PAT MARGARINE
50 1/2 PINTS SKIM MILK
SERVING SIZE = 1 CARTON
50 CUPS BREWED COFFEE
SERVING SIZE = 8 OZ. CUP
| NUTRIENTS PER SERVING:
||Vitamin A RE
|% Calories from Fat
||% Calories from Carbs
% COMPARISON TO YOUR DAILY NEEDS
||Vitamin D mcg
|Vitamin A RE