What's in it
for me?
Nutrition Education
Registered Dietitian
 CHEF.gif (12673 bytes)

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.

ROAST BEEF/GRAVY
POTATOES/CARROTS/ONIONS
HONEY DEW MELON
DINNER ROLL/MARGARINE
SKIM MILK/COFFEE
DRI-1
MENU FOR 50

ROAST BEEF

15 LBS BEEF ROAST 
1 CUP WATER (MAY USE MORE) 
OPTIONAL SPICES (AS DESIRED) 
   BASIL 
   BAY LEAF 

PLACE ROAST, WATER AND SPICES IN ROASTING PAN.  COVER 
ROAST AT 300 FOR 4-5 HOURS. (MAY ROAST THE DAY BEFORE, COOL OVERNIGHT, SLICE AND REHEAT.)   SERVING SIZE = 3 OZ.


POTATOES/CARROTS/ONIONS

18 LBS POTATOES 
13 LBS CARROTS
1 CUP ONIONS 
1/2 CUP MARGARINE (OPTIONAL) 
WATER 
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 350 FOR 1 1/2 HRS. (MAY COOK POTATOES AND CARROTS SEPARATELY USING OTHER METHODS.)
SERVING SIZE = 1 CUP

GRAVY

MEAT DRIPPINGS PLUS 1 GALLON PREPARED BEEF BASE* 
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

5 MELONS 

CLEAN, PEEL AND DICE MELON. SERVING SIZE = 1/2 CUP

DINNER ROLL

50 DINNER ROLLS 
50 PATS MARGARINE 

SERVING SIZE = 1 ROLL, 1 PAT MARGARINE


SKIM MILK

50 1/2 PINTS SKIM MILK 

SERVING SIZE = 1 CARTON

COFFEE

50 CUPS BREWED COFFEE 

SERVING SIZE = 8 OZ. CUP


    

 

 NUTRIENTS PER SERVING:


Calories 700 Fat-Total 22 g
Protein 44 g Saturated Fat 7g
Carbohydrates 83 g Vitamin A RE 3295 mcg
Dietary Fiber 8 g Vitamin C 38 mg
% Calories from Fat 28% % Calories from Carbs 47 %

 

% COMPARISON TO YOUR DAILY NEEDS

Calories 700 38% Vitamin D mcg 2.8 mcg 19%
Protein 44 g 90 % Folate 96 mcg 53%
Carbohydrates 83 g 33% Calcium 412 mg 34%
Dietary Fiber 8 g 33% Iron 5.9 mg 74%
Fat-Total 22 g 38% Magnesium 121 mg 38%
Saturated Fat 7 g 37% Manganese 1.4 mg 79%
Cholesterol 99 mg 33% Phosphorus 605 mg 86%
Vitamin A RE 3295 mcg 471% Potassium 1839 mg 53%
Thiamin-B1 0.6 mg 54% Selenium 40 mcg 73%
Riboflavin-B2 0.8 mg 75% Sodium 594 mg 25%
Niacin-B3 7.7 mg 55% Zinc 11 mg 140%
Vitamin-B6 1.1 mg 76%      
Vitamin-B12 3.1 mcg 131%      
Vitamin C 38 mg 51%      
           
   

 

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