Easy Nutrition Fixes for Picky Eaters
As a mum to primary school-aged kids, I totally get how challenging it is to navigate the world of picky eaters while making sure they're getting the right nutrients. One mineral that really deserves the spotlight is iron. It's like the unsung hero for growth, brainpower, immune defence, and keeping energy levels up. Basically, it's the VIP of nutrients! But how much of this powerhouse does your little one actually need, and how can you sneak it past their ever-picky taste buds without a meltdown? So, how much?
Iron needs vary by age. The general recommendations (National Health and Medical Research Council, n.d.) are:
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Infants (7-12 months): 11 mg per day
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Toddlers (1-3 years): 7 mg per day
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Children (4-8 years): 10 mg per day
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Children (9-13 years): 8 mg per day
Iron comes in two forms: haem iron and non-haem iron. Haem iron is found in animal-based foods like meat, poultry, and fish, while non-haem iron is found in plant-based foods like beans, lentils, and spinach.
The low down
For kids who eat meat, haem iron from foods like chicken, beef, and fish is easily absorbed by the body. But if your child is a picky eater (like my middle child!) or follows a vegetarian or vegan diet, non-haem iron from plant sources is still a great option! You can find it in foods like: Spinach, lentils, beans, tofu, quinoa, and fortified cereals.
However, the catch here is, non-haem iron isn’t as easily absorbed, which is why pairing these foods with a source of vitamin C (like oranges, strawberries, or capsicum) is a great idea and can help improve absorption.
To supplement, or not to supplement?
For those fussy eaters who just won’t eat enough iron-rich foods, iron bisglycinate supplements are a great option. It’s a highly absorbable form of iron that's gentle on little tummies, making it ideal for kids who might struggle with tummy issues like constipation from other iron supplements. There’s little wonder our I’m Nutrients Iron Immunity Iron Immunity – i'm nutrients is a top seller. It’s easy to take (chew 1 per day) and tastes super yum!
Easy food swaps to boost iron
If your child struggles with iron intake, here are a few simple swaps and meal ideas to boost their iron levels:
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Swap regular pasta for quinoa pasta – a great non-haem iron source.
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Make a smoothie with spinach, banana, and fortified plant-based milk.
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Serve scrambled eggs with spinach or add iron-rich beans to tacos or pasta.
By including a variety of iron-rich foods and focusing on balanced meals, you can ensure your child is getting the nutrients they need for healthy growth and energy!
So, whether your little one loves meat or prefers plant-based options, there are plenty of ways to keep their iron levels up.
References:
National Health and Medical Research Council. (n.d.). Eat for health. Retrieved February 19, 2025, from https://eatforhealth.gov.au/
