According to Kids Health, iron is essential because it helps produce the red blood cells necessary for your child's body to transport oxygen to muscles and tissues. A healthy diet will ensure that your child consumes enough iron to keep the oxygen moving throughout the body. Children between the ages of 1 and 12 need 11mg a day, adolescent boys need 12mg and adolescent girls need 15mg, according to Kids Health. Many foods provide a healthy dose of iron in each serving to help you reach these goals.
Meat and Poultry
Meat and poultry are good sources of iron because it takes only a small portion to give benefits. Healthy Children recommends lean beef, pork, liver and other organ meat for iron in the diet. The dark meat from chicken and turkey are other iron-rich food sources. Fish can provide an additional dose of iron, reports Healthy Children. Sardines, codfish, anchovies and shellfish, such as crab or shrimp, are seafood sources of iron. Salmon and tuna are also sources of iron, says Kids Health.
Vegetables and Beans
Some vegetables are higher in iron than others, and incorporating several servings of iron-rich vegetables will help you make sure your child gets plenty of this important mineral. Dark green leafy vegetables, such as lettuce, broccoli and spinach, are among your best choices, says Healthy Children. Serve your child a salad with lunch or dinner each day as an easy way to increase her consumption of greens. Baked potatoes with the skin are another source. Beans, such as pinto, black or white, offer iron as well. Fill a tortilla with beans or add 1/4 cup of beans to soup or salad to help encourage your child to eat plenty.
Fortified Cereals and Grains
Many breakfast cereals are fortified with iron to help your child increase his intake. Most cereals aimed at children contain between 25 percent and 45 percent of the amount recommended for a child each day. Read the nutrition label on your child's favorite cereal to ensure that it contains at least some iron. Serve a bowl of cereal with milk for breakfast or offer the cereal dry for a snack. Some cereals can be baked into breads or cookies to enhance the nutrition. Many whole-grain breads also contain a significant amount of iron. Read the nutrition label to ensure that you are purchasing a brand with a dose of iron.
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