The table below shows the iron content, per average serving, of a range of different foods - Leaving Cert Home Economics - Question 1 - 2008

A diet lacking in iron can lead to iron-deficiency anemia, characterized by symptoms such as fatigue, weakness, and decreased immunity. This condition affects a teenager's ability to perform daily activities and athletic performance.

Vitamin C (ascorbic acid) is essential for enhancing the absorption of iron. Consuming foods rich in vitamin C alongside iron-rich foods can significantly improve iron uptake.

Sample Menus

Breakfast:

• Stewed Prunes
• Bowl of Cornflakes
• Grilled Black Pudding & Poached Egg
• Milk / Water

Lunch:

• Baked Liver & Bacon
• Baked Beans
• Brown Bread with a Glass of Orange Juice

Dinner:

• Meat Balls in Tomato Sauce
• Steamed Spinach
• Apricot Nuts
• White Cereal

These meals include various iron-rich foods to meet the RDA.

1. The menus reduce saturated fat and sugar intake by including lean meats and avoiding fried foods.
2. They incorporate a variety of fruits and vegetables, ensuring a balanced diet rich in vitamins.
3. Whole grains such as brown bread are included, which helps increase fiber intake.
4. The menus follow dietary guidelines that advocate for portion control.

1. The meals are designed to include iron-rich foods like liver and beans that meet the increased iron requirements of teenagers.
2. The inclusion of protein sources supports growth during the teenage years.
3. The menus have adequate energy from carbohydrates to fuel the increased activity levels of teenagers.
4. Calcium-rich foods, like milk, help support bone development.

1. Meal planning must be within the family budget, prioritizing affordable yet nutritious foods.
2. Cheaper foods like beans and seasonal vegetables can be substituted for pricier items to maintain nutrition while saving costs.
3. Planning can help avoid impulsive buying, ensuring meals remain economical and varied.

1. Available kitchen equipment can limit the types of meals that can be prepared effectively; adequate equipment ensures efficient cooking.
2. Budgeting for essential appliances (e.g., food processors) is crucial for streamlining meal prep.
3. Proper storage equipment helps to avoid spoilage and encourages the use of leftovers.

1. The cook's ability to create balanced meals influences nutrition; skilled cooks can cater to family preferences and dietary needs.
2. Knowledge of nutrition helps in selecting foods that meet dietary guidelines, enhancing meal quality.
3. Confidence in cooking can reduce reliance on takeout, ensuring healthier options.

1. Special dietary needs such as vegetarianism or allergies must be accommodated when planning meals.
2. Meal plans may need to be adjusted for dietary restrictions (e.g., gluten-free) to ensure inclusivity for all family members.
3. Understanding nutritional requirements guides the selection of food items, improving overall family health.