What are foods high in calcium and Iron?

[flyingbeet]

My baby has a cows milk protein allergy, egg allergy and citrus fruits. I'm trying to find foods that can ensure she is getting enough calcium and Iron. I cook with calcium and Iron fortified oat milk and will start giving her chicken, beans, nuts which contain iron (please let me know if there are other foods high in iron). I'm a bit stuck on what to give her for her calcium needs. She is seven months old, currently breastfed and has two meals a day. Do I need to include calcium and iron in both meals? I add a little bit of hemp seeds in her meal but I don't know if that's enough. Im meeting with the dietician in April so I have a long time till I can get some help.

Normally iron and calcium compete for uptake, so I wouldn't worry about getting them both into the same meal - it might even work better if they are served at different times of day.

Tofu has calcium I think and you could scramble that. Sweet potato and butternut squash have calcium and are easily mashed. If you are breastfeeding her, she will be getting lots of calcium! So while she still wants breast milk, I don't think you need to worry too much on the calcium front.

Red meat is the best for iron. Something like tagine (cooked very soft and mild), with cous cous and apricots for vitamin C, would be ideal. You can also get a combination vitamin drop for six months plus that contains iron, if you're worried she doesn't like iron rich foods yet.

Sounds like you have had a tough time with those allergies/intolerances, how stressful!