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Snacks high in iron?

post #1 of 15
Thread Starter 
DD, age 10, had her physical yesterday and her iron levels were on the low side. Her doctor gave me a list of veg foods that are high in iron, and she does eat many of them (beans, greens) already at meals. I'm trying to think of high-iron foods we can use as snacks to boost her intake a little. Other than dried fruits, does anyone have any ideas? She's an adventurous eater, so ethnic and unusual are fine.
post #2 of 15
http://www.nutrientrich.com/foodclas...cus=vegetables (if you click on any of the orange titles like "nuts and seeds" etc it will extend to include particular varities. Hope this helps!
post #3 of 15
Here are a few iron rich snacks my kids like to (or I wish they'd like to ) eat:

pumpkin seeds (sometimes they're more popular if you roast them for about 3-5 minutes at 350 degrees and sprinkle with salt)

molasses (I mix a tablespoon in with soy or almond milk and call it Molly Milk)

quinoa

dried fruit

cashew butter on tortillas

If you serve an iron-rich snack paired with something having vitamin C, like oranges or strawberries or just fortified juice, then the iron will be absorbed better.
post #4 of 15
There's a list of iron rich plant foods here:

http://www.vrg.org/nutrition/iron.htm
post #5 of 15
Oatmeal is a good source of iron. I eat the old fashioned kind (not instant-yuck) and 1/2 cup dry has 10% daily value of iron.
post #6 of 15
Me, too. I throw in a spoon of molasses and sometimes raisins to increase the iron.
post #7 of 15
Oh I didn't know that about oatmeal! That will be my breakfast then with some molasses thrown in tomorrow.

I think dried apricots have lots of iron, maybe make some flapjacks with them in.
post #8 of 15
Quote:
Originally Posted by annarborite View Post
Me, too. I throw in a spoon of molasses and sometimes raisins to increase the iron.
That's what I do, too, except I do 1/2 oatmeal and 1/2 7-grain cause oatmeal gets too pasty for me. Though, I've always loved baby cereal, ya know the flaky iron-fortified oatmeal stuff that you mix with (breast) milk and feed to babies, that I've read recently is not really that good for them... yeah that stuff. Hold the bm, I'll just add soy.

But I know most people don't particularly like it... heheh.
post #9 of 15
Dark Chocolate.
post #10 of 15
Quote:
Originally Posted by amyleigh33 View Post
. . . oatmeal gets too pasty for me. Though, I've always loved baby cereal, ya know the flaky iron-fortified oatmeal stuff that you mix with (breast) milk and feed to babies, that I've read recently is not really that good for them... yeah that stuff. Hold the bm, I'll just add soy.
I find the longer-cooking your oatmeal, the less pasty and more grainy the texture. Instant being the worst, the 5 minute kind what I mostly buy (except for cookies, instant works better for them!). Haven't tried the 20-minute oatmeal, I just can't commit to that.

I think the baby cereal probably isn't that good for babies, not so bad for adults. Dd didn't like it so I ended up eating some too. I usually add wheat germ for extra fiber (and it adds iron too, btw).
post #11 of 15
most jars of molasses have yummy gingerbread cookie recipies on them, or oatmeal cookies made with molasses
post #12 of 15
watermelon!
post #13 of 15
Thread Starter 
Quote:
Originally Posted by snugglebutter View Post
watermelon!
Who woulda thunk it? Too bad they aren't in season right now. But I'm growing some this summer!

Thanks for all the suggestions! I bought some cashew butter for sandwiches and have been making smoothies with molasses. So far those are big hits. The problem with making gingerbread is that I'll eat too many of them!
post #14 of 15
If you're relying on oatmeal as a strategy, read how to prepare it so that you maximize your absorption of the iron.

Here's a strategy for beans.
post #15 of 15
supposedly, according to my mw, any kind of dairy product blocks the absorption of iron if you take the two together. so, don't know if your daughter does dairy but.... good luck. i'm trying to raise my iron levels too!
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