The 411 on Fortified Foods

Photo: © Marcus Nilsson

"More calcium." "Added probiotics." "Extrafiber." All of these labels are clues that a food has likely been fortified in some way, meaning that specific nutrients (not naturally found in that food) have been added to it. Should you put it in your cart? Depends on the food and why you're buying it.

Fortification isn't necessarily a bad thing, as many food products have added nutrients to prevent widespread health problems. For example, table salt started being routinely fortified with iodine in 1924 to prevent Americans from developing goiters (enlarged thyroid glands), and breads and cereals are often fortified with folic acid to help prevent birth defects. But many foods are fortified as part of a marketing ploy to sell more products. The hope is that you'll buy the ice cream with added fiber, for example, over the regular stuff. But before you pay extra for any fortified food, ask yourself the following questions.

1. Is it a healthy pick in general?
Some items are healthy foods with a few added vitamins and minerals thrown in (such as orange juice or whole-grain frozen waffles with added calcium, or yogurt with added probiotics). But others—such as many "nutrition" bars, sugary breakfast cereals, packaged snacks and so-called vitamin-enhanced waters—are simply junk dressed up as health food.

2. Is the added ingredient something I truly need more of? 
If you're lactose-intolerant, you're probably short on calcium, so a product that has been fortified with it may in fact be a good choice. Likewise, since many of us are deficient in vitamin D, a food that contains extra might be worth it (assuming you aren't taking a D supplement). If you're not sure whether you're deficient in a certain nutrient or if taking a pill would be better than eating a fortified food, talk to your doctor or a registered dietitian. (In my opinion, you're often better off focusing on a balanced diet and taking supplements as needed.)

3. Can I easily get the fortifying "extra" from its natural source?
For example, it's better to get fiber where it's naturally found—like in whole grains and beans—than from cookies and ice cream that have it artificially added to them. Similarly, it's much better to get your antioxidants from fruits and vegetables than from an antioxidantfortified cereal.

Joy Bauer, RD , is the nutritionist for the TODAY show and the bestselling author of Your Inner Skinny. For more info, go to JoyBauer.com.