#asktheexpert how to increase calcium and iron intake in 3 yrs old boys?

1 Answer

POOJA KOTHARIMom of a 8 yr 6 m old boy8 months ago

A. To increase calcium and iron intake in a 3-year-old boy, you can include the following foods and strategies: Calcium-rich Foods: 1. Dairy Products: Milk, yogurt, and cheese are excellent sources of calcium. 2. Leafy Greens: Offer spinach, kale, and other green vegetables in smoothies or mixed with meals. 3. Fortified Foods: Choose calcium-fortified cereals, juices, or plant-based milks like almond or soy milk. 4. Fish: Canned fish with bones, such as salmon, is rich in calcium. 5. Tofu and Beans: These are good plant-based sources of calcium. 6. Fruits: Oranges and figs also provide a small amount of calcium. Iron-rich Foods: 1. Meat and Poultry: Lean meats like chicken, turkey, and beef are rich in iron, especially heme iron, which is more easily absorbed. 2. Legumes: Beans, lentils, and chickpeas are good plant-based sources of iron. 3. Fortified Cereal: Choose iron-fortified cereals for toddlers. 4. Eggs: Eggs are an excellent source of iron, particularly the yolk. 5. Dark Leafy Greens: Spinach, broccoli, and other green vegetables. 6. Dried Fruits: Apricots, raisins, and prunes contain good amounts of iron. 7. Nuts and Seeds: Almonds, sunflower seeds, and cashews are rich in iron. Enhancing Absorption: Pair Iron with Vitamin C: To increase iron absorption, pair iron-rich foods with foods high in vitamin C, such as citrus fruits, strawberries, or tomatoes. Limit Dairy with Iron-rich Meals: Excessive dairy during meals can interfere with iron absorption. Serve dairy separately from iron-rich foods. Introducing a variety of these foods regularly into your child's diet will help ensure they get adequate calcium and iron for healthy growth. If you're concerned about their intake, consult a pediatrician or dietitian for personalized guidance.