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

One ill-effect of iron deficiency is fatigue. A lack of sufficient iron can lead to reduced hemoglobin levels, resulting in decreased oxygen transport, which can cause tiredness and decreased physical performance.

One nutrient that assists in the absorption of iron is Vitamin C. This vitamin enhances the body's ability to absorb non-heme iron from plant-based foods.

Breakfast:

• Bowl of Cornflakes
• Grilled Black Pudding & Poached Egg
• Brown Bread
• Milk or Water

Lunch:

• Baked Liver & Bacon
• Brown Bread
• Glass of Orange Juice

Dinner:

• Broccoli Soup
• Meat Balls in Tomato Sauce
• Steamed Spinach
• Mashed Potatoes
• White Coffee

This menu ensures a varied intake of iron-rich foods.

1. Balanced Meals: The menus include various food groups—lean meats, whole grains, vegetables, and dairy—to ensure balanced nutrition.

2. Reduce Saturated Fat: By including grilled options rather than fried foods, the menus aim to lower saturated fat intake.

3. Increased Vegetables: Incorporating a variety of vegetables like spinach and broccoli aligns with recommended servings of vegetables per day.

4. Hydration: Providing options like milk and orange juice ensures proper hydration and complements iron absorption.

1. Increased Iron: The menus focus on iron-rich foods to meet the RDA of 14 mg for teenagers, crucial during growth phases.

2. Protein Sources: Meat and eggs are included to support muscle health and growth.

3. Calcium Intake: Dairy products are provided to ensure adequate calcium for bone development.

4. Carbohydrates for Energy: Whole grains and potatoes offer carbohydrates to support the high energy needs of active teenagers.

Meal planning must consider the family budget. Choosing cost-effective ingredients, such as seasonal vegetables and bulk meats, can help. Preparing meals from scratch may also reduce costs compared to buying pre-packaged foods. Prioritizing value for money while ensuring nutritional needs are met is key.

The availability of kitchen equipment influences meal preparation. A well-equipped kitchen allows for a variety of cooking methods and more complex recipes, enhancing nutritional variety. Conversely, limited equipment may require simpler, more straightforward meals that are easier to prepare.

The cook's skills greatly affect meal quality. An experienced cook can prepare nutritious meals using minimal ingredients, while someone less confident may struggle. Handling fresh produce safely and cooking techniques also depend on the cook's knowledge, which directly impacts family health.

Dietary restrictions based on health conditions or personal beliefs affect meal planning. For instance, meals for a vegetarian family must avoid meat and offer alternative protein sources. Awareness of allergies or conditions like celiac disease ensures that meals are safe and enjoyable for everyone.