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Fortified Foods (MODERATE EFFECT) Common fortified foods: Breakfast cereals: 1-6 mcg per serving Energy drinks: 2-8 mcg Nutritional shakes (Ensure, etc.): 3-6 mcg Plant-based milks: 0.4-1.2 mcg per serving Effect: Regular consumption: modest elevation Single serving: minimal acute effect Recommendation: Avoid fortified cereals/energy drinks the day before the test 4

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This delayed gastric emptying may prolong the sensation of fullness after meals and reduce the frequency of hunger between eating occasions

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This strategy not only supports a healthier journey but also helps individuals stay focused on their health goals without the added concern of overcoming uncomfortable symptoms