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If you choose a fortified breakfast cereal, then you are also more likely to meet your calcium and iron needs. Not only does smoking smell foul, but it also increases the chances of heart disease and cancer later in life. However many people skip it, seeing it as a way to cut calories and lose weight. This can be made up of milk on breakfast cereal, milk in tea, coffee and cappuccino and milk in milkshakes or smoothies. Alternative good sources of iron are eggs, fortified breakfast cereal check the label , wholemeal bread, broccoli, spinach, prunes, apricots and Bovril. Calcium does not have to come from milk alone as cheese and yoghurt also contain calcium. Iron is also found in plant foods but you need to combine these with vitamin C rich foods, for example a glass of orange juice vitamin C with beans iron on toast.

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