Foods With Iron Bundle

About this download

Foods with iron in one download: a food list with iron milligrams per serving, a high protein food list, a vitamin C pairing page and a fillable weekly iron meal planner with a grocery list. Printable and fillable PDF in US Letter and A4.

Useful if your doctor or dietitian has asked you to eat more iron-rich foods.

𝗪𝗛𝗔𝗧 𝗬𝗢𝗨 𝗚𝗘𝗧

This is an instant digital download. Nothing physical is shipped. You get 2 files:

• START-HERE-Foods-With-Iron-Bundle.pdf: the bundle Start Here guide (3 pages)
• Foods-With-Iron-Bundle.zip: 14 PDFs, a copy of the bundle Start Here plus 4 folders:

01 Iron Rich Foods List: Start Here guide, US Letter (8 pages) and A4 (8 pages), printable

02 High Protein Food List: Start Here guide, chart in US Letter and A4 (9 pages each), fillable meal plan and grocery list in US Letter and A4 (2 pages each)

03 Vitamin C Pairing Guide: US Letter and A4 (2 pages each), printable

04 Iron Meal Planner and Grocery List: Start Here guide, US Letter and A4 (6 pages each), fillable

Open the ZIP on a computer, or with the Files app on a phone or tablet.

𝗜𝗥𝗢𝗡 𝗥𝗜𝗖𝗛 𝗙𝗢𝗢𝗗𝗦 𝗟𝗜𝗦𝗧 (8 pages)

• 45 foods with milligrams of iron and % Daily Value per serving, split into heme (seafood, meat, poultry) and non-heme (beans, grains, vegetables, nuts) sources
• Heme and non-heme iron explained, iron per day by age and sex (NIH ODS), the 18 mg Daily Value and how to read iron on a Nutrition Facts label
• A printable grocery list and a bonus wall chart with all 45 foods in three bands by iron per serving

𝗛𝗜𝗚𝗛 𝗣𝗥𝗢𝗧𝗘𝗜𝗡 𝗙𝗢𝗢𝗗 𝗟𝗜𝗦𝗧 (9 pages, plus 2 fillable pages)

• Protein grams per serving for 50 foods, highest first, from seafood, poultry, eggs and meat to dairy, beans, lentils, soy, nuts, seeds, whole grains and vegetables
• A protein foods guide, a grocery list and a bonus wall chart
• A fillable one-week meal plan and grocery list

𝗩𝗜𝗧𝗔𝗠𝗜𝗡 𝗖 𝗣𝗔𝗜𝗥𝗜𝗡𝗚 𝗚𝗨𝗜𝗗𝗘 (2 pages)

• Plant foods with iron: 27 foods with iron mg per serving, the same values as the Iron Rich Foods List
• Foods with vitamin C to add to the same meal, as named by the NIH Office of Dietary Supplements
• 8 pairing ideas, such as lentil soup with tomatoes or a tofu stir-fry with broccoli
• Every fact names its source; sources and the important note are on page 2

𝗜𝗥𝗢𝗡 𝗠𝗘𝗔𝗟 𝗣𝗟𝗔𝗡𝗡𝗘𝗥 𝗔𝗡𝗗 𝗚𝗥𝗢𝗖𝗘𝗥𝗬 𝗟𝗜𝗦𝗧 (6 pages, fillable)

• Weekly planner, Monday to Sunday: a line for breakfast, lunch, dinner and snacks, an iron mg box beside each meal and a day total box
• A check box for each day: Added a vitamin C food
• A fillable grocery list by store section and lined notes for the week
• No automatic math: you add up each day yourself. Checked in Adobe Acrobat Reader, Chrome and Edge; some phone apps can only view forms

𝗛𝗢𝗪 𝗧𝗢 𝗨𝗦𝗘

Works in Adobe Acrobat Reader, Chrome or Edge.

Type in the boxes, then use Save As to keep your copy. Print at Actual size or 100%. You can also print the planner blank and write by hand.

On a phone or tablet, open the files in the Adobe Acrobat Reader app (iPhone, iPad and Android) to type in the boxes. Some phone apps can only view forms.

𝗦𝗢𝗨𝗥𝗖𝗘𝗦

• USDA FoodData Central (SR Legacy): iron milligrams and serving weights
• NIH Office of Dietary Supplements: Iron, Fact Sheet for Consumers and Fact Sheet for Health Professionals (heme and non-heme iron, vitamin C foods, daily amounts)
• U.S. FDA: Daily Value on the Nutrition and Supplement Facts Labels (Daily Value for iron)
• The High Protein Food List also cites the Dietary Guidelines for Americans.

Utility Forge Studio is not affiliated with or endorsed by USDA, the National Institutes of Health or the U.S. FDA.

IMPORTANT

For general education only. This chart is not medical advice and does not diagnose, treat, or prevent any condition. It is not a substitute for care from your doctor, registered dietitian, or care team. Food needs differ from person to person, especially with medications, allergies, kidney disease, or pregnancy. Talk with your healthcare provider before changing your diet. Compiled from public health sources listed on page 7 of the Iron Rich Foods List. Not affiliated with or endorsed by those organizations.

Ask your doctor or pharmacist before taking iron supplements. Keep iron supplements out of the reach of children. Iron needs differ by age, sex and life stage. NIH ODS says people with hemochromatosis should not use iron supplements or vitamin C supplements. Iron values are approximate, for the serving shown, from USDA FoodData Central. For fortified foods, check your product's Nutrition Facts label.

𝗦𝗘𝗘 𝗔𝗟𝗦𝗢

• Planning heart-healthy meals: Heart Healthy Food List Bundle: https://www.etsy.com/listing/4604039549
• Just the iron chart: Iron Rich Foods Chart Printable: https://www.etsy.com/listing/4598505956
• Another food list bundle: Fatty Liver Diet Bundle: https://www.etsy.com/listing/4604065802

For personal use only. Please do not resell or share the files.

Designed by me, created using AI tools.

The Etsy listing is the final source for what is included. See it on Etsy.