Lead and Nutrition
The most important part of keeping a family safe from lead is avoiding exposure; a healthy diet can help make sure the body isn’t absorbing as much lead if exposed.
All children should eat a varied diet of foods that are low in fat and sugar and high in vitamins and minerals, but certain nutrients are especially important for children who already have elevated levels of lead in their blood. This includes iron, calcium, and vitamin C.
Iron-rich Foods
Calcium-rich Foods
- Dairy like milk, yogurt, and cheese
- Green leafy veggies like spinach, kale, and collard greens
- Broccoli
- Beans
- Calcium-fortified foods like orange juice, oatmeal, cereal (it will say if it is fortified with calcium on the label)
Some dairy products can be high in fat, some may want to opt for skim or reduced-fat milk or cheese. One exception is yogurt—Greek yogurt is slightly higher in fat than regular yogurt, but it also has less sugar and more protein, so choose whichever your child prefers. Try to choose mostly plain or vanilla yogurt and add nuts or fruit (fresh, frozen and thawed, or dried), rather than buying heavily sweetened yogurts.
Vitamin C-rich Foods
- Oranges, orange juice
- Grapefruits, grapefruit juice
- Pineapples, pineapple juice
- Tomatoes, tomato juice
- Strawberries
- Green peppers
- Cabbage, kohlrabi, and Brussels sprouts
- Broccoli
Frozen and canned fruits and vegetables are just as nutritious as fresh. For canned vegetables, look for labels that say things like “no salt added” or “low sodium,” or drain and rinse them before cooking. For canned fruits, make sure to choose ones that are packed in water, not syrup, which is full of added sugar.
See the Lead and Nutrition brochure for more info.
What if my kid won’t eat nutrient rich foods?
Sometimes kids have a hard time with new foods, especially fruits and vegetables. One reason for this is that vegetables have a slightly bitter taste, which children tend to be more sensitive to than adults. Another reason is that fruit doesn’t always taste the same—sometimes one blueberry will be very sweet while the next will be very tart. This can make children reluctant to eat them because they don’t like the tartness and don’t know when to expect it.
If your child has a few fruits or vegetables they do like, provide these regularly and make them an easy choice for snacks. Notice if they have preferences, such as liking red apples more than green ones, or only liking them with peanut butter. Not only will this help you encourage them to eat more of those foods, it can help you figure out what they like and dislike about them. For example, red apples tend to be sweeter and more mild while green apples tend to be more tart and intense.
Encourage trying new foods in a way that makes it feel fun and exciting, rather than demanding they try them “or else.” Let them ease into it by having them try “just one bite” and letting them stop if they don’t like it. Letting the child feel like they have a say in what they eat often makes them more willing to try new foods, and repeated attempts are better at getting a child used to a food than being expected to eat a whole portion.
Sometimes, a child will refuse to even try any unfamiliar food, and will stick to a few foods they like, such as chicken nuggets or mac and cheese. Even relatively healthy foods can be a problem if a child isn’t getting a variety. If your child is particularly reluctant to try new things, especially if they completely refuse or get extremely upset, talk to your child’s doctor. There may be an underlying reason that needs attention, such as digestive issues, sensory issues, or a condition called ARFID (avoidant/restrictive food intake disorder). In any case, the doctor can help you find ways to make sure your child’s nutritional needs are being met.
Multivitamins and meal replacement shakes are options for children who aren’t getting everything they need from the food they eat, but always talk to your child’s doctor first, and never give your child more than the doctor recommends. Too much of certain nutrients can make your child sick.
What if cost or access is an issue?
Unfortunately, healthy foods can sometimes cost more than less healthy alternatives. Even if the price is lower, your child may eat a larger amount in one sitting, since healthy foods are less calorie-dense (that is, there is a lower amount of calories for the same amount of food, making them less filling).
Programs such as WIC and SNAP can help qualified families pay for healthy food. There are also resources such as the Greater Pittsburgh Community Food Bank that can help residents of Allegheny County.
Some people live in neighborhoods that are considered food deserts. This means there is no grocery store close by. Even areas that don’t officially count as food deserts may have stores that are hard to get to, poorly stocked, or closed during the hours you have available.
If cost or access are an issue, Allegheny Connect has a list of resources to help. Your child’s doctor, a community health worker, community organizations such as schools or libraries, and community leaders may be able to provide more.