Dietary Goal: Serve 1 type of iron-rich food with every meal
Iron is an essential mineral that the body uses to produce red blood cells so that oxygen can be circulated around the body. Proper oxygen supply ensures optimal growth and prevents behavioral problems in children. Poor intake of iron can lead to iron-deficiency anemia that can result in stunted growth, behavioral problems and learning challenges
There are two main types of iron: Heme and nonheme iron. Heme iron is more readily absorbed by the body and is found in animal sources like red meats, poultry and fish.
Non-heme iron is found in plant and enriched food sources such as legumes, dark green leafy vegetables and iron-fortified breakfast and infant cereals.
Iron stores in children begin to drop at around 6 months of age as the quality of the mother’s milk begins to reduce in iron amount. Children between the ages of 7–12 months need 11 mg/day. Those aged between 1 to 3 years need 7 mg/day of iron while children between 4 to 8 years need 10 mg/day. Older kids between 9 to 13 years require 8mg/day.
To ensure that your child gets the correct amount of iron they need daily you may follow the guidelines;
Serve at least 1 iron rich food at all meal times e.g.
Breakfast - Iron- fortified breakfast cereal or bread with peanut butter
Lunch - Boiled rice with stewed beans and spinach
Dinner - Ugali with eggs and cabbage
After meal Snacks - Pineapple slices, Orange juice, grapes
Pair non-heme iron foods with vitamin C rich foods like citrus fruits, berries, bell peppers and tomatoes to help boost the absorption of this kind of iron.
Avoid giving toddlers more than 700 ml of milk per day as the calcium binds with the iron making it unavailable for absorption by the body.
Keep away from giving high caffeine drinks like tea and coffee alongside meals as the tannins in these drinks bind to the iron which makes it difficult for the body to take it in. Opt for high iron drinks like cocoa or soy powder instead.
Lightly cook your vegetables. If you overcook your vegetables, vitamins and minerals like iron and vitamin C will escape through the water and steam from the vegetables. Let them have a crunchy texture after cooking.
Choose iron-fortified foods when shopping such as fortified cereals, ugali or chapati flour.
Since we have a nutritionist on our team, you can reach out if you have any questions or concerns regarding your diet. Book a session with an Antara Nutritionist through the Antara App or by clicking here.