THE FOLLOWING STRATEGIES WILL HELP TO DECREASE LEAD ABSORPTION AND ARE ALSO IN LINE WITH HEALTHY EATING RECOMMENDATIONS FOR AUSTRALIANS.
EAT AT LEAST 3 MAIN MEALS PER DAY
BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY
A child who does not eat breakfast may absorb 7 times more lead than a child who has eaten. Include some healthy snacks throughout your day. Children absorb less lead when they have a tummy full of healthy food. Always remember to wash and dry your hands before preparing or eating food and choose a variety of snack foods from the five food groups. Healthy snacks include raisin toast (fruit loaf) or plain fruit buns, home made popcorn, custard or yoghurt (reduced or low fat), dry biscuits (saladas, ryvitas) with tomato salsa, corn or rice cakes, fruit, rice crackers, veggie sticks, low fat milk (plain or with Milo)
EAT PLENTY OF BREADS & CEREALS, FRUIT & VEGETABLES (High fibre foods)
Bran based breakfast cereals, wholegrain breads and pastas, fruit & vegetables, all provide different sources of fibre that will help to reduce lead absorption.
TIPS TO INCREASE YOUR FIBRE INTAKE:
- Eat plenty of vegetables every day
- Eat 2 serves of fruit every day For example:
- An apple for morning tea
- Fruit on your breakfast cereal
- Fruit salad dessert
- Eat wholegrain or wholemeal bread
- Choose a high fibre breakfast cereal (ie rolled oats, wheat biscuits & brans)
- Wash all fruit & vegetables before eating
- Leave the skins on fruit and vegetables whenever possible.
AVOID HIGH FAT FOODS
Limit foods that are high in fat as they increase the absorption of lead.
Fats are found in 3 forms in the diet:
- ADDED FATS – butter, margarine, oil, cream salad dressings etc
- VISIBLE FATS – found on red meat, chicken skin
- HIDDEN FATS – takeaway foods, full fat dairy products (milk, cheese) nuts, cakes, biscuits, chocolates.
TRY REDUCING THE FAT IN YOUR DIET:
- Choose low fat varieties of mik, cheese, yoghurt and custards
- Choose lean meat, skinless chicken breast or fish
- Trim visible fat from meat and skin from the chicken before cooking
- Steaming, poaching, grilling, microwaving or roasting on a rack are the best cooking methods
- Avoid processed meats and smallgoods (ie fritz, salami, mettwurst, sausages)
- Avoid crumbed, battered, fried & takeaway foods
- Choose cakes, biscuits, pastries and high fat snacks only sometimes.
1 LEAN MEAT SERVE PER DAY (1 serve equals the size of the palm of your hand)
A low intake of iron in the diet or iron deficiency can both contribute to increased lead absorption. The iron in animal products (such as red meats, chicken, fish) is absorbed better by your body than iron in plant foods (such as cereals, breads, vegetables and lentils). You should aim to have 1 serve (120-150 grams) of lean meat everyday.
TIPS TO INCREASE IRON ABSORPTION
- To maximise iron absorption you can eat iron and vitamin C rich foods at the same meal. Foods such as fruit and vegetables are excellent sources of vitamin C.
EAT PLENTY OF DAIRY FOODS (Eat 2-3 serves of dairy per day)
Dairy foods such as milk, cheese and yoghurt are good sources of calcium. Calcium is a particularly important nutrient for people with elevated lead levels, because a diet low in calcium can increase lead absorption.
1 SERVE OF CALCIUM EQUALS:
- 1 cup of milk (250ml)
- 1 small tub of yoghurt (200g)
- 2 slices of cheese
Low fat dairy foods are appropriate for children above the age of 2 years.
CHOOSE WATER AS YOUR MAIN DRINK
- Avoid drinking cordial, iced coffees, juice or soft drinks on a regular basis as they are high in sugar.
- Remember, drinking Port Pirie rainwater is not recommended, drink tap or bottled water.