Bunda ini adalah beberapa bhn pangan yg mengandung zat
besi,kebutuhan hariannya •
After your child is one year old, give no more than three 8 ounce servings of whole cow, goat, or soy milk per day. After your child is 2 years old, low fat or nonfat milks should be used in place of whole milks. Vitamin D-fortified milk is a good source of calcium and vitamin D, but not iron.(Setelah 1th berikan 3-8ons/porsi susu sapi,kambing,soya/hr. Ank 2th berikan susu lowfat atau nonfat)
• Give your child a diet with iron-rich foods such as iron-fortified breads and iron-fortified cereals and lean meats. See Dietary Sources of Iron(berikan makanan kaya zat besi seperti roti/cereal/daging)
• 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. (Berikan jg buah,sayur yg tinggi vit C untuk membantu penyerapannya)
Kandungan zat besi dlm bbrp bhn pangan
Food, Standard Amount Iron (mg) Calories
Clams, canned, drained, 3 oz 23.8mg 126cal
*Fortified dry cereals (various), about 1 oz 1.8 to 21.1mg 54 to 127cal
Cooked oysters, cooked, 3 oz 10.2mg 116cal
Organ meats (liver, giblets), cooked, 3 oz a 5.2 to 9.9mg 134 to 235cal
*Fortified instant cooked cereals (various), 1 packet 4.9 to 8.1mg Varies
*Soybeans, mature, cooked, ½ cup 4.4mg 149cal
*Pumpkin and squash seed kernels, roasted, 1 oz 4.2mg 148cal
*White beans, canned, ½ cup 3.9mg 153cal
*Lentils, cooked, ½ cup 3.3mg 115cal
*Spinach, cooked from fresh, ½ cup 3.2mg 21cal
Beef, chuck, blade roast, cooked, 3 oz 3.1mg 215cal
Beef, bottom round, cooked, 3 oz 2.8mg 182cal
*Kidney beans(kacang merah), cooked, ½ cup 2.6mg 112cal Sardines, canned in oil, drained, 3 oz 2.5mg 177cal
Beef, rib, cooked, 3 oz 2.4mg 195cal
*Chickpeas, cooked, ½ cup 2.4mg 134cal
Duck, meat only, roasted, 3 oz 2.3mg 171cal
Lamb, shoulder, cooked, 3 oz 2.3mg 237cal
*Prune juice, ¾ cup 2.3mg 136cal Shrimp, canned, 3 oz 2.3mg 102cal
Ground beef, 15% fat, cooked, 3 oz 2.2mg 212cal
*Tomato puree, ½ cup 2.2mg 48cal
*Soybeans, green, cooked, ½ cup 2.2mg 127cal
*Refried beans, ½ cup 2.1mg 118cal
Beef, top sirloin, cooked, 3 oz 2.0mg 156cal
*Tomato paste, ¼ cup 2.0mg 54cal
Food Sources of iron are ranked by milligrams of iron per standard amount; also calories in the standard amount. (All amounts listed provide 10% or more of the Recommended Dietary Allowance (RDA) for teenage and adult females, which is 18 mg/day.) aHigh in cholesterol. *These are non-heme iron sources. To improve absorption, eat these with a vitamin-C rich food.
Kebutuhan zat besi anak
Age/Group Life Stage Iron (mg/day)
Infants 0–6 months 0.27*
7–12 months 11
Children 1–3 years 7
4–8 years 10
After your child is one year old, give no more than three 8 ounce servings of whole cow, goat, or soy milk per day. After your child is 2 years old, low fat or nonfat milks should be used in place of whole milks. Vitamin D-fortified milk is a good source of calcium and vitamin D, but not iron.(Setelah 1th berikan 3-8ons/porsi susu sapi,kambing,soya/hr. Ank 2th berikan susu lowfat atau nonfat)
• Give your child a diet with iron-rich foods such as iron-fortified breads and iron-fortified cereals and lean meats. See Dietary Sources of Iron(berikan makanan kaya zat besi seperti roti/cereal/daging)
• 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. (Berikan jg buah,sayur yg tinggi vit C untuk membantu penyerapannya)
Kandungan zat besi dlm bbrp bhn pangan
Food, Standard Amount Iron (mg) Calories
Clams, canned, drained, 3 oz 23.8mg 126cal
*Fortified dry cereals (various), about 1 oz 1.8 to 21.1mg 54 to 127cal
Cooked oysters, cooked, 3 oz 10.2mg 116cal
Organ meats (liver, giblets), cooked, 3 oz a 5.2 to 9.9mg 134 to 235cal
*Fortified instant cooked cereals (various), 1 packet 4.9 to 8.1mg Varies
*Soybeans, mature, cooked, ½ cup 4.4mg 149cal
*Pumpkin and squash seed kernels, roasted, 1 oz 4.2mg 148cal
*White beans, canned, ½ cup 3.9mg 153cal
*Lentils, cooked, ½ cup 3.3mg 115cal
*Spinach, cooked from fresh, ½ cup 3.2mg 21cal
Beef, chuck, blade roast, cooked, 3 oz 3.1mg 215cal
Beef, bottom round, cooked, 3 oz 2.8mg 182cal
*Kidney beans(kacang merah), cooked, ½ cup 2.6mg 112cal Sardines, canned in oil, drained, 3 oz 2.5mg 177cal
Beef, rib, cooked, 3 oz 2.4mg 195cal
*Chickpeas, cooked, ½ cup 2.4mg 134cal
Duck, meat only, roasted, 3 oz 2.3mg 171cal
Lamb, shoulder, cooked, 3 oz 2.3mg 237cal
*Prune juice, ¾ cup 2.3mg 136cal Shrimp, canned, 3 oz 2.3mg 102cal
Ground beef, 15% fat, cooked, 3 oz 2.2mg 212cal
*Tomato puree, ½ cup 2.2mg 48cal
*Soybeans, green, cooked, ½ cup 2.2mg 127cal
*Refried beans, ½ cup 2.1mg 118cal
Beef, top sirloin, cooked, 3 oz 2.0mg 156cal
*Tomato paste, ¼ cup 2.0mg 54cal
Food Sources of iron are ranked by milligrams of iron per standard amount; also calories in the standard amount. (All amounts listed provide 10% or more of the Recommended Dietary Allowance (RDA) for teenage and adult females, which is 18 mg/day.) aHigh in cholesterol. *These are non-heme iron sources. To improve absorption, eat these with a vitamin-C rich food.
Kebutuhan zat besi anak
Age/Group Life Stage Iron (mg/day)
Infants 0–6 months 0.27*
7–12 months 11
Children 1–3 years 7
4–8 years 10
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