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In general, you can eat a healthful diet that includes good sources of iron. A healthful diet includes fruits, vegetables, whole grains, fat free or nonfat milk and milk products, lean meats, fish, dry beans, eggs, nuts, and is low in saturated fat, trans fats, cholesterol, salt, and added sugars.

In addition to a healthful diet that includes good sources of iron, you can also eat foods that help your body absorb iron better. For example, you can eat a fruit or vegetable that is a good source of vitamin C (see table on Dietary Sources of vitamin C) with a food or meal that contains non-heme iron (see table below for Dietary Sources of Iron). Vitamin C helps your body absorb the non-heme iron foods you eat, especially when the food containing non-heme iron and the vitamin-C rich food are eaten at the same meal.

The following recommendations are for specific groups who are at greater risk for iron deficiency.

Babies

• If possible, breastfeed your baby for 12 months and when your baby is about 6 months of age, give your baby plain, iron-fortified infant cereal. Just two or more servings a day can meet a baby’s iron needs at this age.
• When your baby is about 6 months of age, include a feeding per day of foods rich in vitamin C with foods that are rich in non-heme iron to improve iron absorption.
• If you can’t breastfeed, use iron-fortified formula.
• Don’t give low-iron milks (e.g. cow’s milk, goat’s milk, and soy milk) until your baby is at least 12 months old.
• Give home prepared or commercially prepared plain pureed (chopped until smooth in a blender) meats after age 6 months or when the baby is ready.
• If your baby was born early or small, talk to your doctor about giving iron drops to your baby.
• If your baby can’t get two or more servings per day of iron rich foods (such as iron-fortified cereal or pureed meats), talk to your doctor about giving iron drops to your baby.

Young children (aged 1–5 years)

• After your child is one year old, give no more than three 8 ounce servings of low-fat or nonfat cow, goat, or soy milk per day. After your child is 2 years old, your child only needs two 8 ounce servings per day of low-fat or nonfat milk. Milk is a good source of calcium and vitamin D, but not iron.
• Give your child a diet with iron-rich foods such as iron-fortified breads and iron-fortified cereals and lean meats.
• Include fruits, vegetables or juices that are rich in vitamin C. Vitamin C helps your child absorb non-heme iron especially when the food that is a source of non-heme iron and the vitamin C-rich food are eaten at the same meal.

Adolescent girls and women of childbearing age

• Eat iron-rich foods.
• Eat foods that are vitamin C sources. Vitamin C helps your body absorb non-heme iron especially when the food that is a source of non-heme iron and the vitamin C-rich food are eaten at the same meal.
• Eat lean red meats, poultry, and fish. The iron in these foods is easier for your body to absorb than the iron in plant foods.

Pregnant women

• Eat iron-rich foods.
• Eat foods that are vitamin C sources. Vitamin C helps your body absorb non-heme iron especially when the food that is a source of non-heme iron and the vitamin-C rich food are eaten at the same meal.
• Eat lean red meats, poultry, and fish. The iron in these foods is easier for your body to absorb than the iron in plant foods.
• Talk to your doctor about taking an iron supplement.

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