It’s tough to find snacks high in iron when you’re always on the run. But if you’re a pre-menopausal woman, pregnant, nursing or feeding growing kids, you need to make sure that you get enough iron in your diet. One way to do that is to carry snacks high in iron. Try one of these five the next time you’re on the go.
1. GORP. Or, Good Old Raisins and Peanuts, as some people call it. Beloved by Scouts, Summer Campers and Hikers, GORP is a favorite with my kids. The crunchy peanuts and the sweet raisins combine to make a treat that almost tastes like dessert. Best of all, it’s healthy.
Peanuts are high in protein, fiber, and folic acid. An ounce of peanuts contains 4% of your daily recommended iron. Raisins are also high in fiber and a good source of B vitamins and micro-nutrients. A serving of raisins also contains about 4% of your daily iron.
2. Whole Grain Cereal. Many whole grain cereals are iron-fortified. Check the box to see how much iron your favorite cereal has. Whole grain cereal is also a wonderful healthy snack. Just pop some in a baggie, throw it into your purse or diaper bag, and you’ve got a clean, easy finger food that can go with you anywhere.
3. Jerky. Is jerky really a healthy snack? It depends what kind you buy. It is possible to have a healthy beef, buffalo, or turkey jerky. Look for organic brands, and check to make sure there are no added colors, flavors, or preservatives. Organic beef and buffalo jerky are also very high in protein and iron – a great energy boost on the go.
4. Roast Pumpkin and Squash Seeds. They’re not just for fall anymore. Pumpkin seeds have gone commercial, and you can find them in most snack aisles. Or, if you eat a lot of pumpkin and other squash in the fall, you can roast your own.
Pumpkin seeds provide a whopping 28% of your daily iron per quarter cup, and are also an incredible source of many other minerals.
5. Energy Bars. Whether you feel like a treat or just want an easy snack that’s high in iron, don’t forget to grab a healthy energy bar. There are now hundreds of types of healthy energy bars available, and most are iron fortified. Check the labels to find the bar that’s best for you. You can find energy bars at the grocery store, in health food stores, and on-line.
With healthy snacks like these it’s easy to get your iron, even when you’re on the go.
Sources for Nutritional Information:
American Peanut Council. Peanuts and Nutrition. PeanutsUSA.com.
George Mateljan Foundation. Raisins: In-depth Nutritional Analysis. WHfoods.com
George Mateljan Foundation. Pumpkin Seeds, Raw: In depth Analysis WHfoods.com
