Imagine your kids' reactions if you served chicken livers and lima beans for dinner tonight -- probably not the best way to convince them that iron-rich foods can be both delicious and healthy. Children need iron to support rapid growth and provide energy. Getting your little ones to consume enough iron doesn't have to be a battle if you select foods that appeal to junior appetites. Serve these foods with fruits, vegetables or juices that are high in Vitamin C to improve iron absorption.
Fortified Cereals
Hot, creamy iron-fortified cereals appeal to many kids, especially toddlers. Infants and toddlers need more iron than older children, reports the Centers for Disease Control and Prevention, because they're growing at a faster rate. The Recommended dietary allowance (RDA) for infants 7 to 12 months old is 11 mg per day. The RDA for children 1 to 3 years old falls to 7 mg per day then rises to 10 mg per day for children 4 to 8 years old. A serving of fortified cereal may offer up to 18 mg of iron, according to the Office of Dietary Supplements. If possible, avoid sprinkling sugar on your kids' cereal; refined sugar can decrease iron absorption in children.
Lean Beef
Hamburgers are high on the list of kid-friendly, iron-rich foods. Red meat is one of the richest sources of heme iron, the form of iron that's found in your red blood cells. Though heme iron is absorbed two to three times more effectively than the iron in vegetables, beans and other plant-based products, it's often found in animal products that are high in saturated fat. Three ounces of lean chuck beef provide 3.2 mg of iron without a lot of extra fat.
Pinto Beans
Although lima beans, soy beans and black-eyed peas may not be among your kids' favorite legumes, many children will eat pinto beans, especially if they are blended into fun recipes. Dried beans are among the best sources of non-heme iron, a form of the mineral that's found in plants and plant products. One cup of pinto beans provides 3.6 mg of this essential mineral. For a kid-friendly, iron-rich Mexican dish, serve pinto beans with shredded beef in tortillas along with a spoonful of mild tomato salsa. The tomatoes in the salsa add Vitamin C, which helps the body absorb iron.
Turkey and Chicken
Poultry is another leading source of heme iron. If your kids will eat dark turkey meat, 3.5 ounces provide 2.3 mg of iron. Light turkey meat contains 1.6 mg per 3.5 ounces. Chicken is a close second in the poultry department, offering 1.3 mg per chicken leg. The breast meat of chicken provides 1.1 mg per 3 ounces. A chicken drumstick or a turkey sandwich on iron-fortified bread are appetizing ways to work iron into your kids' lunches.
Raisins
Though the iron content in raisins -- 1.5 mg per 1/2 packed cup -- probably won't persuade your kids to choose them over candy, you can offer this dried fruit with nuts or pretzels as a healthy snack food alternative. Mix raisins into cookies, muffins or pancakes or sprinkle them onto cereal for a sweet burst of iron.
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