The top iron rich foods for your toddler

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!

  • Eggs
    Poached, boiled, scrambled or made into egg mayo for sandwiches – every way is an iron-rich winner! 

  • Lentils
    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.

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Ready to stop worrying about what other people think and do what feels right to you? We’ll give you the support you need to follow your instincts and enjoy parenthood to the max:

Helpful emails

Non-judgemental support

Free weaning plan*

Tips from real parents

*Weaning is recommended at around 6 months. Please speak with a healthcare professional before introducing solid foods.

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