About fortified foods
Every child needs enough vitamins and minerals to help their body grow, stay healthy and work properly.
The following are good natural sources of vitamins and minerals:
- fruit
- vegetables
- dairy foods
- meat
- fish
- grains (eg oats, rice, wheat).
Some foods have vitamins and minerals added to them. These are called fortified foods.
If your child does not eat a varied diet, fortified foods can help them get the nutrients they need.
Fortified foods are easy to swap into daily meals.
Some important vitamins and minerals
Vitamins and minerals are important for maintaining your child's energy levels so they can fully participate in life. They also keep their bodies healthy and growing.
Use the drop-down menu for information on different vitamins and minerals.
Fortified foods contain many of these vitamins and minerals (see Useful fortified foods below).
Iron
|
Importance |
For red bloods cells, immune system, growth, energy and brain development |
| Found in |
Animal sources: meats, eggs, oily fish (including sardines, salmon, mackerel) Plant sources: nuts, beans (eg kidney, soy, chickpea), lentils, dark vegetables (eg kale, broccoli, spinach), seeds (eg pumpkin, sunflower, mixed), dried fruit |
| Daily needs per age group |
4 to 6 months: 4.3mg 7 to 12 months: 7.8mg 1 to 10 years: 6.9 to 8.7mg 11 to 18 years: girls 14.8mg, boys 11.3mg |
Calcium
| Importance | For strong bones and teeth, muscle function and blood clotting |
| Found in |
Dairy: milk, yogurt, cheese. Fish with bones (eg sardines) |
| Daily needs per age group |
Under 1 year: 525mg 1 to 3 years: 350mg 4 to 6 years: 450mg 7 to 10 years: 550mg 11 to 18 years: girls 800mg, boys 1000mg |
Vitamin D
| Importance | Required for calcium absorption. Supports immune and muscle function |
| Found in |
Oily fish (including sardines, salmon, mackerel), egg yolks |
| Daily needs per age group |
0 to 12 months: 8.5 to 10µg 1 year onwards: 10µg |
Vitamin A (retinol)
| Importance | For growth and development, vision (especially night vision), immune function and healthy skin |
| Found in |
Animal products: dairy, eggs, oily fish (including sardines, salmon, mackerel), liver Plant sources: orange fruit (eg mango, tangerines, apricots); orange vegetables (eg sweet potato, butternut squash, carrots); green vegetables (eg spinach, lettuce, kale) |
| Daily needs per age group |
0 to 12 months: 350µg 1 to 6 years: 400µg 7 to 10 years: 500µg 11 to 18 years: 600µg |
Vitamin C
| Importance | For immune system, healthy skin, wound healing, helps with iron absorption |
| Found in |
Fruit (eg kiwi, oranges and strawberries) and vegetables (eg broccoli, red and green peppers, potatoes) |
| Daily needs per age group |
0 to 12 months: 25mg 1 to 10 years: 30mg 11 to 14 years: 35mg 15 to 18 years: 40mg |
|
Most minerals and vitamins are measured in mg, but vitamins A and D are measured in µg. You will see these measurement units when you check the labels of individual foods. mg = milligrams, µg = micrograms |
Useful fortified foods
Cereals
 |
Ready Brek, 1 tablespoon (15g) provides:
Use as a flour replacement to make cakes or pancakes |
 |
Cheerios, 7 tablespoons (30g) provides:
|
 |
Weetabix, each biscuit provides:
|
 |
Kellogg's Rice Krispies, 7 tablespoons (30g) provides:
Use in baking or crush over food |
 |
Weetabix Crunchy Bran, 7 tablespoons (40g) provides:
|
Breads
 |
Kingsmill 50/50, per slice:
|
 |
Warburton's Milk Roll, per slice:
|
 |
Hovis Best of Both, per medium slice:
|
Snack bars
 |
BelVita Breakfast Milk & Cereals, each 45g serving provides
|
 |
Kellogg's Nutri-grain, each bar provides:
|
 |
Kellogg's Rice Krispies, 20g bar provides:
|
 |
Farley's Rusks, each rusk provides:
|
Juices
 |
Innocent Kids Super Smoothie Immunity, each carton provides:
|
 |
Plenish Kids Vitamin Shot, per 60ml bottle
|
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Tropicana Multi Vitamin smooth orange, per 150mls serving
|
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Ribena blackcurrant squash, per 100mls serving (made up as detailed on label) provides:
|
Milks, milk drinks, dairy alternatives
 |
Arla Big Milk, 100mls provides:
|
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Alpro Growing Up Drink Soya,1-3+ years, 100 mls provides:
|
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Plenish Enriched Oat, 100mls provides:
|
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Alpro Growing Up Oat Drink, 1-3+ years, 100mls provides:
|
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Milo, per mug, made with 6 teaspoons (30g) Milo and 180mls water:
|
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Horlicks Kids Chocoland, made with 4 teaspoons (20g) Chocoland and 180mls semi-skimmed milk:
|
Yogurts, desserts
 |
Petits Filous, per 85g pot
Can be frozen to make a tasty lolly |
 |
Petits Filous Dairy Free Raspberry, per 95g pot
|
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Wildlife Fromage Frais, per 45g pot
|
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Alpro Soya plant-based yogurt alternative, per 125g
|
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Ambrosia Mini Rice, per 2 pot portion (2 x 55g)
|
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Ambrosia Devon Custard, per 2 pot portion (2 x 55g)
|
Other foods
 |
Heinz Pasta Shapes, per 250g can
|
Introducing fortified foods
Try the following tips when looking after fussy eaters.
- Check the label on food packets. Look for information that says "Fortified with [calcium or iron or vitamin D etc], or information that mentions "Added vitamins and minerals".
- Get creative. Make your own cereal bars or crispy cakes with fortified cereals. Try replacing flour with Ready Brek. Use it to make your own pancakes or muffins.
- Use dry, crushed cereals, fortified bread or ReadyBrek to coat chicken or fish.
- Offer cereals dry, as a snack.
- Use fortified milks in milkshakes, when cooking or on cereals.
- Involve your child in your decisions about food.
- Don’t stress. Small swaps over time will benefit your child.
Note: throughout this information we show brand names for illustrative purposes only. We do not endorse or recommend these products or food companies in preference to other available products.
Similar nutritionally fortified alternatives may be available, including supermarket own brand products.
Always check food labels as product composition may change.
More information
BDA (British Dietetic Association): 5 a-day a different way!
Contact information
Paediatrics Dietetics Administrator, Monday to Friday (voicemails are checked daily)