Help Prevent Lead Poisoning with a Good Diet

Certain foods can help prevent lead poisoning. The following tips can help you plan a healthy diet for your child.

Eat foods that are high in calcium:

  • Dairy products, such as milk, cheese, and yogurt

  • Non-dairy beverages that are fortified with calcium, such as soy milk, oat milk, and almond milk

  • Calcium-fortified orange juice (up to 4 ounces daily)

  • Green leafy vegetables, such as kale, collards, and broccoli

  • Seafood, especially sardines and canned salmon

  • Beans, lentils, and peas

  • Calcium pressed tofu

  • Nuts and seeds, especially almonds

  • Black strap molasses

Eat foods that are high in iron:

  • Lean meats, such as beef, chicken and turkey

  • Seafood and shellfish, especially oysters, clams, mussels, and sardines

  • Iron fortified breakfast cereals, breads and pastas

  • Beans and lentils

  • Whole grains, such as oats and quinoa

  • Potatoes, with the skin

  • Vegetables, such as spinach and asparagus

  • Nuts and seeds, especially pumpkin seeds, cashews, and almonds

  • Dried apricots

  • Dark chocolate

  • Tomato paste

  • Black strap molasses

Vitamin C helps the body to use calcium and iron. Eat foods that are high in Vitamin C:

  • Fruits, especially citrus, kiwis, strawberries, pineapple and melon

  • Vegetables, especially bell peppers, broccoli, Brussels sprouts, cauliflower and cabbage

To add more iron and calcium to foods:

  • Make oatmeal with milk and dried apricots or a tablespoon of black strap molasses.

  • Stir a few tablespoons of tomato paste into soups, stews, casseroles, and chili.

  • Make smoothies with fruits, vegetables, milk and yogurt or non-dairy milk.

  • Add beans and peas to soups, salads, and pasta dishes.

  • Roast potato wedges, broccoli, or cauliflower in the oven.

  • Make burritos with beans and cheese.

  • Spread almond butter on fruit or whole grain bread and drizzle with melted dark chocolate.

More tips:

  • Always wash hands before eating.

  • Cook with cold tap water only.

  • Store food in glass, plastic or stainless steel containers.

  • Children should have 2-3 servings daily of dairy or calcium-fortified, non-dairy products.

Contact your CHOP healthcare provider with questions or concerns.

Reviewed October 30, 2023, by Kelsey Palm RD, LDN, CNSC