Queens College Dietetic Interns January, 2017 Introduction Iron-deficiency anemia is a common nutrition problem for young children. Can easily be prevented and corrected Objectives Name at least two ways to incorporate iron rich foods into their childrens diet. State the daily recommended intake of iron for children. List at least four foods which are high in iron, two heme and two nonheme foods. Describe two benefits of iron for childrens growth and development. Why is Iron Important? Iron is used to transport oxygen in the blood Supports growth and brain development To have enough energy to learn and play. Low levels of iron in blood are values below 11 mg/dL Severely low values are below 7 mg/dL Iron Intake Requirements DRI for iron in children is
7 mg/day for children ages 1-3
10 mg/day for children ages 4-8. Heme Iron vs Nonheme Iron Heme Non- Heme Animal products Plant products Heme iron is better Sources include; absorbed than beans, nuts, leafy nonheme iron greens vegetables Sources of heme iron Vitamin C rich are lean meats and foods increases seafood absorption Increase Iron Absorption Include a source of vitamin C with your meals. Vitamin C helps iron absorption. Some sources of vitamin C include:
and brussel sprouts Decrease Iron Absorption Tea and coffee contain compounds that can decrease iron absorption. Calcium which is found in dairy products such as milk, yogurt, and cheese also block iron absorption Best to avoid these foods when eating iron-rich foods in order to aid in absorption of iron. Heme Iron Sources Excellent Sources Good Sources Sources (3.5 mg or more) (2.1 to 3.4 mg) (0.7 to 2.0 mg) -Beef, chicken or pork -Beef, lean -Corned beef liver -Oysters -Canned sardines -Clams -Scallops -Canned shrimp -Mussels -Egg yolk -Chicken and turkey -Ham, lamb and pork -Tuna and salmon Nonheme Iron Sources Excellent Sources Good Sources Sources (3.5 mg or more) (2.1 to 3.4 mg) (0.7 to 2.0 mg)
-Tofu, regular or firm - Spinach -Broccoli, chopped
-Soybeans, white beans, -Potato with skin -Green peas, kale, bok lentils, cooked -Egg noodles choy -Fortified whole grain -Pasta, enriched -Tomato sauce cold cereals -Kidney, chick pea, -Almonds, cashews, -Fortified hot cereals navy beans, and hazelnuts, pine nuts, -Buckwheat lima beans peanuts, soy nuts -Cornmeal -Fortified cold -Nut butter cereals -Prune juice -Barley -Brown rice, cooked -Bread, whole grain -Dried figs, apricots, dates -Raisins -Edamame -Split peas Summary Importance of iron for our children How much iron our children need to be healthy Different sources of iron-rich foods to try to incorporate in your childrens diet. The consequences of IDA Eat well & Exercise