family meal time

Iron for You and Your Little One – What You Need to Know

March 6, 2024 General /Family

Iron for You and Your Little One: What You Need to Know

Bridget Swinney MS, RD, LD

You may have heard that the iron skillet your grandma cooked with can make your food healthier. How? Cooking in an iron pan can increase the iron content in your food as much as 20 times! Why would you want to do that? You could be one of the 1 in 10 women who are iron deficient in the United States.

The Facts About Low Iron

  • During pregnancy, iron is especially important for helping the body deliver oxygen to the placenta and to baby. A baby’s brain is developing quickly and needs a lot of oxygen to help do it well.
  • Iron deficiency anemia during pregnancy can cause a baby to be born with an iron deficiency. It can also cause preterm delivery, poor performance by children on developmental tests, and even death of the mom.
  • Iron deficiency is more common in premature babies, in children with swallowing issues and in people with health issues such as gluten intolerance and H. Pylori infection (the bacteria that causes ulcer disease).
  • Iron deficiency is common in children, affecting as many as 1 in 4 children under the age of 4 years old.
  • Babies who are given cow’s milk before they turn one year and children who drink more than 16-24 ounces of cow’s milk daily are at greater risk for iron deficiency anemia.
pregnant lady visit to dr

Mom, Are You at Risk?

You’re more likely to have iron deficiency anemia if:

  • You are pregnant or breastfeeding, or you have given birth recently.
  • You have had bariatric surgery especially gastric bypass, or other recent major surgery.
  • You are vegetarian and don’t eat many iron-rich foods.
  • You have heavy menstrual periods.
  • You regularly donate blood.

How to Get More Iron from Food

The best absorbed sources of iron (heme iron) come from beef, the dark meat of chicken and turkey, and some seafood. Liver has the most iron. Less absorbed iron (non-heme iron) comes from eggs, cereal, beans, lentils, nuts, and fortified foods. The foods you eat impact how much iron your body absorbs from food.

Foods that decrease iron absorption

How to Improve Iron Absorption

Fiber and bran rich foods

Eat a vitamin C-rich fruit or veggie with whole grain breads, beans, eggs, nuts, or fiber-rich and iron-fortified cereals.

Calcium (from milk products, fortified foods, or vitamin mineral supplements)

Drink milk between, instead of with meals. Don’t take iron supplements with milk or with calcium supplements.

Black and peppermint tea, coffee

Avoid or drink tea and coffee between, instead of with meals.

The best absorbed sources of iron (heme iron) come from beef, the dark meat of chicken and turkey, and some seafood. Liver has the most iron. Less absorbed iron (non-heme iron) comes from eggs, cereal, beans, lentils, nuts, and fortified foods. The foods you eat impact how much iron your body absorbs from food.

Foods that decrease iron absorption

Fiber and bran rich foods

How to Improve Iron Absorption

Eat a vitamin C-rich fruit or veggie with whole grain breads, beans, eggs, nuts, or fiber-rich and iron-fortified cereals.

Foods that decrease iron absorption

Calcium (from milk products, fortified foods, or vitamin mineral supplements)

How to Improve Iron Absorption

Drink milk between, instead of with meals. Don’t take iron supplements with milk or with calcium supplements.

Foods that decrease iron absorption

Black and peppermint tea, coffee

How to Improve Iron Absorption

Avoid or drink tea and coffee between, instead of with meals.

Meal Ideas that can help you get more iron

  • Add leftover pork, chicken, or beef to lentils or beans.
  • Make hummus with chickpeas and serve with red bell pepper slices.
  • Eat an orange, papaya, mango, peach, pineapple, or kiwi for dessert after a meal.
  • Cook eggs with tomatoes and bell peppers.
  • Add cabbage slaw to a meal or top a taco or sandwich with it.
  • Make a stir-fry with tofu, broccoli, and red peppers.
  • Snack on pumpkin seeds and a vitamin C-rich fruit like cantaloupe or berries.
  • Roast cauliflower, broccoli, and potatoes and add to any meal.
  • Add salsa to your meal; tomato and chiles both contain vitamin C.
  • Cook spaghetti sauce in an iron skillet.

Meal Ideas that can help you get more iron

  • Add leftover pork, chicken, or beef to lentils or beans.
  • Make hummus with chickpeas and serve with red bell pepper slices.
  • Eat an orange, papaya, mango, peach, pineapple, or kiwi for dessert after a meal.
  • Cook eggs with tomatoes and bell peppers.
  • Add cabbage slaw to a meal or top a taco or sandwich with it.
  • Make a stir-fry with tofu, broccoli, and red peppers.
  • Snack on pumpkin seeds and a vitamin C-rich fruit like cantaloupe or berries.
  • Roast cauliflower, broccoli, and potatoes and add to any meal.
  • Add salsa to your meal; tomato and chiles both contain vitamin C.
  • Cook spaghetti sauce in an iron skillet.
Meal dish
Side-Lying-Hold

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You want to rest while baby feeds
  • You are breastfeeding in the middle of the night
  • You and your baby are comfortable in this position
cross-cradle-hold-1

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby is premature
  • Your baby has a weak suck
  • Your baby needs help to stay latched
  • Your baby needs extra head support
  • You and your baby are comfortable in this position
Football-hold

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You have large breasts
  • You have flat or inverted nipples
  • You have a strong milk let-down
  • You are breastfeeding twins
  • Your baby likes to feed in an upright position
  • Your baby has reflux
  • You and your baby are comfortable in this position
CRADLE-HOLD​

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby needs help latching on
  • You and your baby are comfortable in this position
laid-back

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

  • Your baby is placed on your chest right after birth
  • You have a strong milk let-down
  • You have large breasts
  • You and your baby are comfortable in this position