Iron- how much do you need?

Dietary iron has been on my mind lately having had very low levels last year. Iron is well absorbed from meats especially if they are eaten with a source of vitamin C (like fruits and vegetables). Vegetarians and vegans can meet their iron needs with good planning and help from a dietitian!
Below is my resource I give to clients to help them eat enough iron. You will find how much iron different genders and ages need. The meal plan at the end shows how easy it is to make small changes to your diet to meet your iron needs.