Tasty ways to serve up more iron, morning, noon and night!
To help you include a healthy serving of iron in your toddler’s diet, here’s a list of some of the top iron rich, toddler-friendly foods:
• Chicken liver
One of the richest sources of iron, perfect in a stir fry – just make sure it’s well cooked. Because of its high vitamin A content, it’s best to serve chicken liver no more than once a week.
• Red meat (e.g. beef, lamb)
Lean red meat provides iron in its most easily absorbable form, whether it’s as grilled lamb chops, minced beef bolognese or a tasty Sunday roast. Just be sure to cook it thoroughly – if it’s still pink, it needs longer.
• Oily fish (e.g. sardines, salmon)
Plenty of iron along with Omega 3 fatty acids for a healthy heart make oily fish a nutrient packed choice for lunch or dinner!
Poached, boiled, scrambled or made into egg mayo for sandwiches – every way is an iron-rich winner!
Another versatile source of iron. Perfect as a nutritious, delicious base for soups and stews.
• Dark green leafy vegetables (e.g. spinach, broccoli)
For maximum nutrients, steam your veg instead of boiling.
• Cow & Gate breakfast cereal
Fortified with 1/3 of your toddler’s daily key vitamins and minerals, including iron, and with no added salt or sugar.
• Wholemeal bread
With B vitamins, vitamin E, fibre and iron, wholemeal bread is a tasty choice to have within the overall diet. Serving up small amounts now will help develop healthy habits for later in life.
• Dried fruit
The ultimate no-mess, sweet treat for when you’re out and about. The vitamin C it contains helps with iron absorption.
Vitamin C can help too
Another way to increase your toddler’s iron intake is by giving vitamin C at the same time, as this helps the body absorb iron. So it’s a good idea to occasionally give your toddler a beaker of diluted orange juice with their food. Or try getting more vitamin C in their diet by using tomatoes or peppers in their meals or by serving up delicious kiwi fruit or juicy strawberries for dessert.