Making Every Mouthful Count: 3 Food Fortification Tips to Boost Nutrition

Food fortification is the process of adding nutrients to food products. This process prevents vitamin and mineral deficiencies and is common in many foods we eat daily. 

• Iodine is added to table salt to prevent iodine deficiency. 
• Calcium is now added to many commercial Orange Juice brands.
• Vitamin B12 is added to Vegetarian or Vegan products to prevent a shortfall in this essential nutrient. 

And there are many more examples...

Where these are all commercial food products available at supermarkets. There may also be times when it is beneficial to fortify foods at home to boost energy or protein. Let's take a look. 

Situations that may call for food fortification at home

Food fortification at home may be called upon in cases where people cannot get enough nutrients from their diet. 

Situations that may call for additional food fortification can include unintentional weight loss or struggling to maintain weight during an illness, where extra energy and protein are needed for recovery and healing. Or when there is a loss of appetite altogether. 

*Don't go it alone if you've been experiencing these symptoms. Go and see your doctor or dietitian. 

Food fortification at home will usually focus on adding additional energy or protein. 

Energy

Just like cars, we need energy to run our bodies, do the things we love to do, and reduce the risk of weight loss and malnutrition.

Protein

Protein plays an essential role in helping to maintain muscle mass and immune function and aiding digestion and other bodily functions.

3 Ways to Boost Energy and Protein 

It's not always helpful to tell someone to eat more food. There are many reasons this could be challenging, so instead, we use the strategy to make every mouthful count. This just means boosting each mouthful of food to have additional energy and protein in it.

Let's get fortifying! 

1. Add in some Powdered Milk

Milk powder is an excellent source of energy and protein, and it's super-duper cheap and easy to add a tablespoon or two to almost anything for a nutritional boost. Soups, casseroles, sauces, yoghurt, tea, coffee. 

2. Fancy a Nourishing Drink?

We're often recommended to drink our 8 glasses of water a day for hydration. But unfortunately in this situation, water has no energy or protein value, so this is a missed opportunity for added nutrition.

Replacing your usual water with a nourishing drink or two is a great way to boost energy or protein while getting hydration. Think soups, juice, or milk-based drinks (or milk alternatives).  

3. Snack Time!

Smaller and more frequent meals can help increase appetite and get in more calories across the day.

Rather than 3 big meals that might be difficult to finish, try serving 6 smaller meals instead while sticking to our make every mouthful count approach.

For example, cheese and biscuits, yoghurt, or puddings are all options with a good amount of energy and protein. If you feel like something fresh like an apple, add a scoop of peanut (or other nut or seed butter) on the side to enjoy with it. It's packed with protein, and it's delicious! 

Image Credit: Henry Geddes