How to get enough iron in your child’s diet for veggies and plant-based eaters 

Getting enough ironGetting enough proteinBaby and child nutritionGrowth and high energy diets
Written By Christina Hills

By Christina Hills

Iron is a suuuper important nutrient for growing babies, toddlers and children, as it plays a role in growth, and healthy brain and cognitive development, as well as maintaining energy levels and supporting the function of our immune system!

But if you follow a vegetarian or plant-based diet it can be tricky to get enough iron in!! This is because plant-based iron (non-heme iron) is less readily absorbed by the body compared to animal-based iron (heme iron). But don’t worry—with careful planning - and support from me - your child can get enough iron to support growth and development 

And if we are struggling to get the iron in there are supplements which can help to boost levels. We can chat through all this in a clinic session. In the meantime check out my high iron diet guide for plant-based eaters  

High-iron diet guide for veggies and plant based eaters

Here are some plant-based iron-rich foods that are perfect for little ones. For small babies and toddlers some of these foods may need adapting like mashing, blending or chopping.

• Legumes: Lentils, peas, kidney beans, black beans, chickpeas, and butterbeans

• Tofu / tempeh: Excellent sources of iron and protein

• Dark leafy green veg: Spinach, kale, and broccoli

• Seeds: Chia seeds, pumpkin seeds, and ground linseeds

• Dried fruit: Apricots, prunes, and raisins (offer in small amounts as these are a concentrated source of sugar to keep teeth healthy)

• Wholegrains: Quinoa, wholegrain bread, oats, and brown rice 

• Smooth nut butter: Almond, cashew, and peanut butter (ensure they’re smooth and free from added salt or sugar)

• Fortified Foods: Iron-fortified cereals, breads, and plant-based milks

Boosting iron absorption 

Pair iron-rich foods with sources of vitamin C to enhance absorption. Some great vitamin C options include:

• Citrus fruits like oranges and grapefruit 

• Berries, such as strawberries or blueberries

• Other fruit like mango and kiwi fruit 

• Vegetables like red bell peppers, broccoli, and tomatoes 

Avoid serving iron-rich foods alongside calcium-rich foods like cows milk or fortified plant milks, as calcium can impair iron absorption. Instead, space them out across the day where you can!

Christina Hills
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High-protein and iron veggie meal ideas