Guest post by Rhiannon Roberts, a Paediatric Dietician at Boob to Food (Bachelor Qualified)
Struggling to get enough iron into your toddler? You’re not alone, this is one of the most common nutrition challenges in early childhood.
The idea that offering a bit of meat at dinner or some fortified cereal occasionally will cover their needs is pretty common but the reality is, toddlers need relatively high amounts of iron for growth, and they often eat very small amounts overall. On top of that, the foods they naturally prefer (like milk and wholegrains when not appropriately prepared) are typically low in iron, while iron-rich foods like meat and legumes are often the ones they refuse. If you want to meet their needs, it usually takes intentional, repeated exposure and a fairly strategic approach to meals.
Why is Iron essential for growth and development?
- Iron carries oxygen via red blood cells
- Supports brain development, learning, and attention
- Maintains energy and immune function
Iron deficiency can be subtle and is often missed. Signs to look out for include: fatigue or low energy, pale skin, reduced appetite, irritability or behavioural changes, frequent infections, delayed growth, poor concentration or learning difficulties.
Low iron can lead to deficiency or anaemia in the short-term affecting; energy levels, appetite, and immune function but long-term can impact learning, attention and cognitive development.
How much Iron do my toddler and child need?
- 1–3 years: ~7–9 mg/day
- 4–8 years: ~10 mg/day
Types of Iron
Heme iron (best absorbed)
- Found in: beef, lamb, pork, chicken, turkey, fish, seafood
- Absorbed efficiently via a dedicated pathway
Non-heme Iron
- Found in: lentils, beans, chickpeas, tofu, wholegrains, leafy greens, eggs, nuts, seeds, dried fruit
- Less efficiently absorbed and influenced by other foods
Improving Absorption
Vitamin C enhances absorption of plant-based iron. Sources of vitamin C include fruits such as orange, kiwi, berries and vegetables including tomato, capsicum, broccoli.
Inhibitors to be mindful of (block iron being absorbed if they’re eaten at the same time):
- Calcium (large amounts of dairy)
- Phytates (wholegrains/legumes—reduced with cooking/soaking)
- Tannins (e.g. tea)
Snacks to support increased iron intake in children (intentional exposure outside of iron rich meals to optimise intake further)
- Chief Beef stick (0.9mg Iron per beef stick) – bonus these sticks are quite chewy allowing toddlers and children to build their jaw & facial muscles needed for clear speech, proper airway and palate development and triggering healthy digestion.
- Hummus (made with tahini) + crackers
- Oat bars (with any type of seed/nut butter)
- Plant based smoothie (spinach/tofu/nut butter/chia seeds)
- Boiled egg + fruit
References
- National Health and Medical Research Council (NHMRC). Nutrient Reference Values for Australia and New Zealand
- World Health Organization (WHO). Iron Deficiency Anaemia: Assessment, Prevention and Control
- Baker RD, Greer FR. Diagnosis and prevention of iron deficiency and iron-deficiency anemia in infants and young children. Pediatrics. 2010
- EFSA Panel on Dietetic Products, Nutrition and Allergies. Dietary reference values for iron. EFSA Journal
- Gibson RS et al. Strategies for improving iron and zinc nutrition in young children. Nutrients
