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