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TIps for Parents -How to Increase your Child's Daily Iron

Maryam Malekian • MS, Registered Dietitian • Apr 23, 2012

Most parents have some sense of the importance of iron mineral in kid’s health, yet some are confused as to how to make sure that kids are getting enough iron. So, let’s take a more in-depth look at iron’s function in the body and see how we can incorporate adequate iron in our child’s diet.

Our body needs iron mineral to produce hemoglobin—the protein in red blood cells that carries oxygen in the blood to all parts of the body. Iron mineral is also essential for kids’ brain development as well as proper muscle function. 

Kids are also learning about the importance of the eating a balanced meal on their Explorer’s Page

Tips to Increasing Your Child’s Iron:

Here are some tips to help kids get more iron in their daily meals:
  • Offer high iron foods at every mealfoods high in iron for kids
  • Choose cereals that are fortified with 45-100% iron for breakfast
  • Protein are great sources of iron especially meat.
  • Vary your meat with high iron foods like legumes
  • Chop broccoli and add to sauces, soups, salads and other recipes for more iron
  • Combine high iron foods with foods high in vitamin C to help the body absorb the iron
  • Choose lean cuts of meat
  • Cook food in cast iron skillet, pots, or pans
  • Soak dry beans for several hours in cold water before you cook them. Drain and use new water to cook the beans. 

Helping Kids Get More Daily Iron- One day sample menu:

  • Breakfast: Iron fortified cereal with fruit and milk + 1 whole-wheat toast + orange juice
  • Snack: cracker with peanut butter + fruit
  • Lunch: soft tacos with beans, meat, and salsa + milk
  • Snack: tuna sandwich + orange juice
  • Dinner: chicken, rice, spinach/parsley + fruit+ milk
Proper nutrition, which consists of a diet rich in iron mineral, is important for all children. Establishing healthy eating habits early in life will help to prevent iron-deficiency anemia.










See All Our Nutrition Articles


Written by Maryam MalekianWritten on Apr 23, 2012Last updated on Oct 16, 2013




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