Iron diet sheet

This is for anyone who wants to know how much iron they need in their diet and which foods are good sources of iron.

Why do I need iron?

You need iron to help form red blood cells and avoid anaemia (which means a lack of red blood cells). Symptoms of anaemia include any of the following:

• tiredness
• shortness of breath
• dizziness
• lack of appetite.

Iron is especially important during weaning (when a baby begins to eat solid food). Iron is also essential to help young children grow.

How much iron do I need?

The recommended daily intakes of iron are as follows:

Group	Age	Iron per day	Number of iron stars (1 star = 1 mg of iron)
Babies	4 to 6 months 7 to 12 months	4.3mg 7.8mg	4 stars 7 to 8 stars
Children	1 to 10 years	6.9 to 8.7mg	6 to 8 stars
Boys	11 to 18 years	11.3	11 stars
Men	19 years plus	8.7mg	8 to 9 stars
Girls and women	11 to 50 years	14.8mg	14 to 15 stars
Women	over 50	8.7mg	8 to 9 stars

• Vegetarians and vegans have a higher risk of becoming iron deficient. It is important that they try to eat iron rich foods every day.
• Eating foods rich in vitamin C with or after meals helps to absorb iron. Give your child fruit or fruit juice as part of their meal.
• Tea and coffee reduce the absorption of iron. They are not suitable drinks for children.
• Do not add bran to food as this can reduce iron absorption. However your child can eat bran-based breakfast cereals.
• If your child has been prescribed iron supplements they must continue to take them. Ask your GP for advice if they cause constipation.

Animal sources of iron

Iron is better absorbed from animal sources. The richest sources of iron are liver, kidney, red meat and sardines.

Food	Amount	Iron stars (1 star = 1 mg of iron)
Liver (cooked)	1 slice (25g)	***
Mince beef, stewed	average portion (60g)	*½
Liver pâté	medium layer on bread (50g)	***
Beef, lamb (roast)	1 slice (30g)	½
Pork, chicken (roast)	medium average portion (60g)	½
Ham	5 thin slices (50g)	½
Sausages	2 x 30g	*
Sardines (canned, in brine, drained)	½ small tin (50g)	* ½
Egg	1 (large)	*
White fish (baked)	½ small fillet (60g)	½
Tuna (baked)	1 serving (60g)	½
Tuna (canned, in brine, drained)	1 small can (100g)	*½
Salmon (grilled, baked)	½ average steak (60g)	½
Scampi (coated in breadcrumbs, baked)	5 pieces (60g)	*½
Fish fingers (grilled, baked)	3 fish fingers (90g)	½
Chicken nuggets	5 chicken nuggets (80g)	½

Vegetable sources of iron

Iron is less well absorbed from these foods. The richest vegetable sources are wholegrain cereals and breakfast cereal fortified with iron (this is always noted on the packaging). Other richest sources are pulse vegetables, dark green vegetables, nuts and dried fruit.

Food	Amount	Iron stars (1 star = 1 mg of iron)
Cheerios, Bran Flakes	3 tablespoons (30g)	*** ½
All Bran, 1x Weetabix, Rice Krispies	3 tablespoons (30g)	**½
Shreddies	3 tablespoons (30g)	**
Bread, wholemeal	1 large slice (40g)	*
Bread, white	1 large slice (40g)	½
Chapatti, wholemeal	½ serving (60g)	*
Pasta, brown, boiled	150g serving	**
Lentils, green/brown (cooked)	1 large tablespoon (30g)	*
Vegeburger	100g	**** ½
Baked beans	½ small tin (100g)	* ½
Kidney/black eyed beans, chickpeas	2 tablespoons cooked	*
Hummus	¼ of a pot (50g)	*
Tahini paste	1 tablespoon (15g)	* ½
Tofu, fried	50g portion	* ½
Peas (frozen, boiled)	50g portion	*
Broccoli (cooked)	3 to 4 tablespoons (80g)	*
Spinach	60g portion	*½
Raisins	15g snack box	½
Dried apricot (ready-to-eat)	3 to 4 apricots (30g)	*
Dried prunes (ready-to-eat)	3 prunes (30g)	*
Cashew nuts	30g	* ½
Mixed nuts	30g	*

Peanut butter	1 tablespoon (15g)	½
Milo powder	3 teaspoons (approx 15g)	**
Pumpkin seeds	1 tablespoon (15g)	* ½
Ovaltine powder	25g sachet	*** ½
Nesquik powder	3 tsp (13.5g serving)	** ½
Nesquik powder, reduced sugar	3 tsp (13.5g serving)	***½

Some menu ideas

These are just a guide. Speak to a dietician if you need tailored dietary advice.

Breakfast	Breakfast cereal with added vitamins and minerals (for example Special K or Weetabix) and fruit or Egg on wholemeal toast
Mid-morning snack	Hummus and carrot sticks or breadsticks
Lunch	Ham or tuna wholemeal sandwich or Baked beans on wholemeal toast
Mid-afternoon snack	Small handful of dried apricots or cashew nuts
Dinner	Spaghetti Bolognese or Lentil stew with spinach
Before bed	Glass of full fat milk with Nesquik powder

This dietary advice was produced using the most up to date knowledge available at the time. Every care has been taken to give correct and up to date information.

More information

NHS information on iron-deficiency anaemia www.nhs.uk/conditions/iron-deficiency-anaemia/

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Contacts

Paediatric Admin Team, Monday to Friday, 9 am to 5 pm

020 8934 6403 khft@paediatricadmin@nhs.net