How to Feed Your Child Enough Iron

Young children are among the groups most at risk for iron deficiency anemia. Follow these steps to ensure your child gets plenty of iron.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Almonds
• Canned Or Dried Beans
• Lean Ground Meats
• Pasta
• Potatoes
• Whole Grains
• dried fruits , such as raisins and prunes

1. Try to breast-feed until your baby is at least 1 year. Breast-fed babies are less likely to be iron deficient.

2. Dice prunes into oatmeal or cold cereal. Five prunes offer 1mg of iron.

3. Slip raisin boxes into kids' lunches. One-half cup of raisins contains 1.5mg of iron.

4. Offer ground meats (as in meatballs and meat loaf) to kids who don't like meats. Three ounces of lean ground beef or turkey packs nearly 2mg of iron.

5. Boil, roast or mash potatoes. Each potato has 1mg of iron.

6. Look for enriched pasta. One cup of cooked pasta has 1.5mg.

7. Choose 100-percent whole wheat bread. A slice has almost 1mg.

8. Sprinkle your salad with finely ground almonds. One-quarter cup of almonds has 1.3mg of iron.

9. Sip bean soups. One-half cup of lentils, kidney beans or pinto beans has 2 to 3 mg iron.

Tips & Warnings

• The Recommended Dietary Allowances for iron, in milligrams (mg), are: infants 0 to 6 months, 6mg; infants 6 to 12 months, 10mg; children 1 to 10 years, 10mg.
• Iron carries oxygen in the blood to organs and muscles. It is also vital for immune function.
• Iron-deficient kids have shorter attention spans and more learning problems in school.
• Good sources of iron are usually good sources of protein too: meats, poultry, fish, legumes (dried beans and peas), and whole grains.
• Iron is generally better absorbed from animal sources, like meats. But eating a source of vitamin C (such as citrus fruits, strawberries or blueberries) along with iron-rich plant foods greatly increases iron absorption.
• Iron-supplement pills are a major cause of poisoning in young children. Keep iron and all supplements out of children's reach.

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