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NWPF Nutrition | Katharine Jeffcoat, RDN, LD

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Top Iron Rich Foods For Kids

March 31, 2017

iron foods, children

Infants born to term have sufficient iron stores to last 4-6 months.  This is why feeding iron fortified cereals, vegetables or meats are great first foods in order to provide the iron a baby needs during infancy when iron needs are 11 mg/day for babies 7-12 months.

Iron is necessary to make the protein hemoglobin, which transports oxygen throughout the body.  Children who don’t eat enough iron rich foods in their diet are at risk of iron deficiency.  Iron requirements continue to increase as a child gets older and will be at it’s highest of 18mg/day  for your adolescent girl when she starts her period.

The best and most easily absorbed sources for iron are heme sources from animal protein.  Including Vitamin C foods with non-heme vegetarian sources can increase this absorption. Be aware that foods high in calcium, phytates  (from grains and legumes)  and oxalate (spinach) bind with minerals like iron and  can decrease absorption  at meals.  This is why it’s common for a young child who drinks primarily cow’s milk all day can be at risk of an iron deficiency.

Here are some recommended foods to include in your child’s diet to help meet their iron requirements.

Heme Iron sources:

Meats:  ~ 3oz has 2-3mg of iron/ serving

Beef, pork

Chicken, turkey  (dark meat is higher)

Salmon, oysters, clams, tuna, shrimp

Eggs

Non-Heme Iron sources:

Beans: kidney, pinto, black beans, chickpeas, split peas

Dried fruit, raisins, apricots, prunes, peaches

Leafy greens, spinach, broccoli, brussel sprouts

Tofu

Seeds; sesame, pumpkin, sunflower seeds

Nuts; peanuts, pecans, cashews, almonds

Whole grains (enriched); cereal, brown rice, bread

Vitamin C foods to include with non-heme iron sources:

Orange juice, oranges

Broccoli, Brussel sprouts

Strawberries, kiwi

Red peppers

Tomato

Liver is a very high source of iron but didn’t make my list since I know it’s not a favorite among kids.

If you have special concerns about your vegetarian child getting enough iron and other nutrients, read my blog post My Child Wants to Be a Vegetarian.

For information on other important nutrients your toddler needs, check out  Seven Key Nutrients for Your Toddler .

If you have a toddler who you struggle to feed, be sure to attend my free webinar: Feeding Toddlers & Preventing Picky Eating.

Categories: Feeding Children, Pediatric Nutrition Share

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About Katharine

Katharine Jeffcoat, RDN, LT, CLT

Hello, I’m Katharine!

I’m a Registered Dietitian Nutritionist and Mom to two young children. I know how challenging feeding children and a family can be, I’ve been there! I provide personalized nutrition therapy to help your family and children achieve optimal nutritional health, from prenatal and infant feeding issues to teenage athletes.

I would love to partner with you and your family to provide nutrition solutions that result in positive experiences around food and feeding to optimize health and overall wellbeing.

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