Thursday, May 01, 2014

Increasing Intake of iron for a 1 year old

For our baby's one year iron test she showed up slightly low. They suggested increasing iron in the diet. After reviewing the Self Nutrition Data I found out some foods that I think I can get my one year old to eat more of. Children from 1-3 years old need 7mg of iron a day. Keep in mind the amounts below are for 100g portions of the foods which may or may not be the portion the child is eating. The 100g portion used here only used so that I can see gram per gram what has the most iron.

All the data from this site assumes 100g of the food which may or may not be a serving size. What I wanted was an gram to gram comparison and that is what the list shows below. I have picked out some popular foods and foods I thought my baby girl would eat. I also included foods we commonly eat for comparison. The list on the site is extremely comprehensive, I have just hand picked a list I can work with.

In general fortified cereals are a good value, but check each cereal for content or look it up explicitly.

multigrain cherios 62mg
infant oatmeal 10-51mg
Rice Chex 33mg
Chocolate PowerBar 12mg
White beans 10mg
Tofu 10mg
Sausage Turkey 10mg
Sun dried tomatoes
egg 8mg
Kidney Beans 8mg
Whole wheat pancakes 8mg
Small white beans 8mg
Saltine Crackers 8mg
Leeks 8mg
Lentils 7.5mg
Baked Potatoe with skin 7mg
Yellow Beans 7mg
waffles 7mg
Sausage 5mg
Molasses 5mg
Oats 5mg
Peanuts 5mg
Quinoa 5mg
Almonds 5mg
Bagel 5mg
Spelt 5mg
Ritz 4mg
Tahini 4mg
Spaghetti 4mg
Spinach 2.7mg
Filet Mignon 1.8mg
Kale 1.7mg
Broccoli .7mg
Carrots .3mg
Tomatoes .3mg