Final answer:
Emily could refer to sources like the protein food group, including meats, legumes, and spinach, and understand the dietary iron requirements for different age groups. Many breakfast cereals fortified with metallic iron can also be good sources. She should also consider the balance in her diet to ensure proper nutrient absorption.
Step-by-step explanation:
To help select iron-rich foods, Emily could consult several resources, such as the protein group, which includes red meat, legumes, and spinach. These foods are known to be significant sources of iron and are particularly important in the prevention of anemia, a disease that can cause weakness and fatigue due to a deficiency of nutrients like iron. For instance, boys and girls between the ages of 9 and 13 should aim to get 9 mg of iron every day, while girls aged 14 to 18 should get 15 mg, boys in the same age group should get 11 mg, and pregnant women need 27 mg daily.
Good sources of iron also include shellfish, such as clams and oysters, as well as plant-based options like seeds, nuts, and legumes. Additionally, many breakfast cereals are fortified with iron; this process often uses reduced iron or metallic iron, which is a cost-effective way to add iron that does not alter the taste of food. It's also important to achieve a proper balance in the diet, ensuring that one nutrient is not consumed at the expense of another, like calcium, which can interfere with iron absorption if consumed in excess.