Getting 100% of daily iron depends on age, sex, and pregnancy status. A practical method is: include 1–2 iron sources daily, add vitamin C, and manage inhibitors. Example: iron-fortified cereal + berries at breakfast, lentils + lemon salad at lunch, fish/red meat + vitamin C–rich vegetables at dinner. Plant-based diets may require larger portions and more variety. If ferritin remains low, focus not only on the percentage target but on absorption and underlying causes of loss.