Iron-Rich
Waffles
Recipe by Nicola Scruby, Nutritionist
Did you know a recent Australian study found that 1 in 3 one-year-olds and 2 in 3 three-year-olds have low iron? If you've ever had a toddler who suddenly decides beige is a food group (and nothing else), you'll soon understand why iron can become a worry in motherhood. I've outlined the facts in this post.
Why iron matters
Iron is one of the most important nutrients for growing children. It supports:
- Oxygen transport (via haemoglobin)
- Brain development
- Neurotransmitter production (including dopamine)
- Immune function
- Healthy sleep patterns
And yet, iron deficiency remains one of the most common nutrient deficiencies in infants and young children in Australia and worldwide.
A recent 2024 review published in Nutrients highlighted that low iron status in children isn't just about fatigue. It can also be associated with changes in behaviour, attention and sleep quality. Iron plays a key role in brain chemistry and nervous system regulation. As soon as I know something MAY affect my child's mood and sleep, I'm onto it.
Signs to watch for
Some common signs and symptoms of iron deficiency in children may include:
How much iron do kids need?
According to the NHMRC Nutrient Reference Values, the Recommended Dietary Intake for iron is:
- Infants (7 to 12 months): 11 mg per day
- Children (1 to 3 years): 9 mg per day
- Children (4 to 8 years): 10 mg per day
Iron in real food
If your child WILL eat wholefoods, here are 5 iron-rich foods with realistic child portions:
If your child WON'T eat the above foods, try...
Simply empty 3 capsules into smoothies, pancakes, waffles or even spaghetti sauce.
Ingredients
- 3 eggs
- 1 very ripe banana
- 1 cup gluten-free or plain flour
- ¼ cup milk (we use almond milk)
- 1.5 tbsp Immune Protein or Collagen Peptides (optional**)
- 1 tbsp olive oil or melted butter
- 3 capsules Whole Iron + C (opened and emptied into mixture)
🧇 You'll also need: a waffle maker
Method
- 01 Add all ingredients to a blender and blend until smooth.
- 02 Pour into your preheated waffle maker.
- 03 Cook until golden.
- 04 Serve with berries and a drizzle of honey or maple syrup.
