A practical method is to plan 2–3 daily “iron touches”: (1) a main meal with heme iron (meat/fish) or a strong plant combo (legumes + seeds), (2) add vitamin C, and (3) keep tea/coffee away from meals. Example day: fortified cereal + fruit at breakfast; lentils + lemon at lunch; fish + vitamin C–rich vegetables at dinner. This structure helps you cover most needs safely. Because requirements vary (especially for women and pregnancy), adjust with professional guidance when necessary.