Ideally, every child will eat a diet of fresh and minimally processed foods, such as fruits, vegetables, lean proteins and whole grains.
If your child is particular about which foods they eat, they may be missing out on important nutrients in their diet.
Fortified food swaps can help them get the nutrients they need.
They are easy to swap into daily meals and they help to prevent common dietary deficiencies.
Important nutrients to include in your child's diet
A nutrient is important for maintaining your child's energy levels so they can fully participate in life. It also keeps their bodies healthy and growing.
Fortified foods are also a good source of these nutrients.
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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 |
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 (such as kidney, soy, chickpea), lentils, dark vegetables (including 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 Sun: absorbed through the skin via exposure to sunlight |
| 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 or dark green fruit and vegetables |
| 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 and vegetables [KA to list highest] |
| 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 |
Useful fortified foods
Note: mg = milligrams, µg = micrograms
Cereals
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Ready Brek, 1 tablespoon (15g) provides:
Use as a flour replacement to make cakes or pancakes |
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Cheerios, 30g serving provides:
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Weetabix, each biscuit provides:
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Kellogg's Rice Krispies, 30g serving provides:
Use in baking or crush over food |
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Weetabix Crunchy Bran, per 40g serving:
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Breads
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Kingsmill 50/50, per slice:
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Warburton's Milk Roll, per slice:
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Hovis Best of Both, per medium slice:
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Snack bars
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BelVita Breakfast Milk & Cereals, each 45g serving provides
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Kellogg's Nutri-grain, each bar provides:
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Kellogg's Rice Krispies, 20g bar provides:
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Farley's Rusks, each rusk provides:
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Juices
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Innocent Kids Super Smoothie Immunity, each carton provides:
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Plenish Kids Vitamin Shot, per 60ml bottle
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Tropicana Multi Vitamin, per 150mls
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Ribena blackcurrant squash, 100mls (made up with 50mls squash and 200mls water) provides:
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Milks, milk drinks, dairy alternatives
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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 100mls (made up with 30g Milo and 180mls water):
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Horlicks Kids Chocoland, per 20g serving made with 180mls semi skimmed milk
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Yogurts, desserts
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Petits Filous, per 85g pot
Can be frozen to make a tasty lolly |
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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)
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Other foods
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Heinz Pasta Shapes, per can
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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
Contact information
Paediatrics Dietetics Administrator, Monday to Friday (voicemails are checked daily)