What's the best way to get a child who hates meat to boost his iron intake? Nutrition expert Emer Delaney has some cunning ideas.

Raisingkids member's problem
My 3-year-old has been poorly on and off with all sorts of bugs for about five months. The health visitor thinks he could be anaemic but he won't eat meat of any kind. I've tried disguising meat in recipes but he always finds it and leaves it. I have tried getting him to eat apricots and figs but he won't eat them. He also won't eat vegetables but he does eat other fruit. Any ideas to boost his iron intake?

Nutrition Expert Emer's Advice
If you think your son is anaemic he may feel tired, be irritable and have a poor appetite at the moment. If the anaemia is left untreated, he may be at risk of infections and it may slow down his development. Therefore, it might be beneficial to consult his GP as he might benefit from iron supplements.

Unfortunately, animal sources of iron e.g. meat, are the best source of iron in the diet and the most easily absorbed by the body. But there are alternatives. See below for a comprehensive list of other foods that are high in iron and suitable for your son.

FISH
Tuna, salmon, mackerel, sardines, pilchards or kippers are all sources of iron.

BREAD & CEREALS
Iron fortified breakfast cereals are a popular choice with children (eg Weetabix, Rice Krispies, Shreddies). Wholemeal bread, brown pasta and brown rice all provide more iron than the white types.

DRIED FRUITS
Peaches and prunes are great sources. Dates, raisins and currants also contain some iron. Try these as snacks instead of sweets.

PULSES & LENTILS
Baked beans, kidney beans, lentils and soya beans are good sources of iron. If you eat curries, try giving him more dahl. Try lentil or bean soup.

GREEN VEGETABLES
Spinach, broccoli, spring greens, kale, okra, watercress and rocket all contain some iron.

Please note: cooking vegetables for too long destroys their vitamin C content, so try steaming or stir frying instead.

NUTS & SEEDS
Most nuts and peanut butter contain iron. Cashew nuts, sesame seeds and tahini are particularly good sources.

OTHER FOODS
Quorn and tofu are particularly good sources of iron for vegetarians. Bombay mix, plain chocolate, liquorice and treacle all contain iron - but should only be eaten in moderation, as they are high in fat and sugar.

Some foods help the body to use iron, while others slow down the rate at which your body absorbs it. So you should give your son a source of vitamin C with each meal e.g. fruit or diluted, unsweetened fruit juice to maximise the absorption of iron. All fruit, especially citrus fruits such as oranges, kiwi fruits and blackcurrants are great sources of iron. Fresh and frozen fruit are richer in vitamin C than tinned.