Child resisting food while woman encourages eating

Iron Up for Good Health for Your Two to Five-Year Old

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Iron Up for Good Health for Your Two to Five-Year Old

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September 18, 2024 General /Family

Ask any parent what their toddler’s favorite word is and chances are one of them will be “no!”

If your child starts saying “no” to foods they used to love, you’re not alone. Kids at this age sometimes go through “food jags” or times when they only want to eat a few foods. This can make it tough for parents who want to make sure their kids are getting the nutrition they need!

Food jags are one reason why kids aged 2-5 are at risk for iron deficiency anemia, and about 1 in 12 toddlers have iron deficiency.

When “No!” is their favorite word.

Common Reasons for Iron Deficiency in Children:

Being born prematurely.
Not eating enough foods rich in iron.
Drinking more than 24 oz. of milk daily.

What Can You Do?

Serve more iron-rich foods.
During meals, offer foods rich in vitamin C along with foods rich in iron. Vitamin C helps the body absorb iron.
Limit milk to 2 cups each day.

Fe

Offer Foods Rich in Iron

Spinach and Swiss chard
Beef and pork
Molasses
Dark meat of chicken and turkey

Fortified cereals—all WIC cereals have extra iron
All beans, especially white beans, lentils, kidney beans and chickpeas

Tofu
Sardines
Tomatoes

Potatoes
Egg yolk

Include Vitamin C

Iron is better absorbed by the body when a food rich in vitamin C is eaten at the same time. Vitamin C-rich veggies can be eaten before or with meals, and vitamin C fruits are great for dessert.

C

Foods rich in Vitamin C

Kiwi
Mango
Papaya
WIC juices

Citrus fruits like oranges, tangerines, grapefruit
Bell peppers, especially orange, red and yellow
Cauliflower

Melon
Tomatoes and tomato sauce
Broccoli

Leafy greens like spinach, kale, and mustard greens
Cabbage

Kid-friendly ideas on how to combine iron-rich and vitamin C-rich foods in the same meal.

Pasta and meatballs with marinara sauce; steamed broccoli or cauliflower.

Bean tostadas with avocado, mild chiles, and tomato; mandarin orange.

Navy bean soup cooked with ham; strawberries with yogurt.

Grilled chicken legs with cooked spinach or mustard greens; sweet potato; melon.

Pork stew with chickpeas and tomatoes, cooked cabbage; mango.

Baked potato with taco meat and cheese, tomato; coleslaw.

Scrambled eggs with whole grain toast; watermelon.

Curried lentils with kale and brown rice; orange wedges.

Beef or lamb stew made with white or sweet potatoes, tomatoes, carrots and onion.

Shrimp/beef tacos with beans, lettuce and tomato; applesauce (fortified with vitamin C).

Tofu bowl with brown rice, bok choy, and bell peppers; apple slices.

Vegetable soup with fish, chicken or beef, cabbage, potatoes and squash; papaya.

Muffin tin eggs with broccoli; cooked oatmeal with berries.

Avocado toast with black beans and egg; orange juice.

What about a Multivitamin or Iron Supplement?

Sometimes children can’t get the iron they need just from the food they eat. If you’ve tried offering your child more iron-rich foods, but still worry if they’re getting enough iron in their diet, talk to your child’s healthcare provider about a multivitamin or iron supplement. Just remember if you keep chewable multivitamins or other supplements in your home, teach children they are like medicine, not candy. Keep all supplements out of reach of children. And even though they may taste yummy, most gummy multivitamins don’t include iron. Your child’s healthcare provider can recommend the best multivitamin or iron supplement option for your child.

Kids Refusing Foods? Don’t Force or Bribe

If your child has iron deficiency, you may be tempted to try anything to encourage them to eat the foods they need. But don’t—bribing, rewarding, forcing, or punishing children about their eating often backfires.

Instead, make mealtimes pleasant by having structured meal and snack times. Let your child help decide what you serve by giving them choices ahead of time.

“Should we have lentils or pinto beans tonight?”
“Do you want me to get chicken legs or ground beef for meatballs?”
“Should we have a mango or an orange for dessert?”

Child refusing spoonful of vegetables, hand covering mouth

REFERENCES:

Iron: Fact Sheet for Health Professionals
https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

Vitamin C: Fact Sheet for Health Professionals
https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

Iron Up for Good Health for Your Two to Five-Year Old

Ask any parent what their toddler’s favorite word is and chances are one of them will be “no!”

Ask any parent what their toddler’s favorite word is and chances are one of them will be “no!”