Whether you’re team “homemade” or team “get food on the table”, I think we can all agree that feeding a family 365 days a year is hard work. There are days when, even as a registered dietitian, I just don’t have it in me to make breakfast from scratch—and then there are other days when you’ll find me whipping up homemade sourdough french toast, berries and eggs for my family. I thrive on giving myself grace and knowing that there are indeed healthy, quick and no-cook options for almost everything, including cereal.
Yes, cereal is technically considered a processed food. However, many cereals are still nutrient-dense, and can be a good option for when you’re short on time or energy. Here are a few I rely on for those busy school mornings.
What to look for when buying a healthy cereal for kids
These are the key factors I look for when choosing a cereal at the store.
Whole grains
Cereal is primarily made up of grains, but try opting for 100% whole grains when possible. Why? Whole grains are packed with fiber, iron, magnesium, folate, copper, zinc, vitamin E and healthy fats. These are essential for children’s growth and development and supporting healthy parents, no matter what your health goals are. Whole grains typically found in cereal are corn, quinoa, wheat and oats.
Sugar
Look at the ingredients list to ensure sugar is not the first ingredient. However, sugar can be identified on packaging using upwards of 56 different names, so it might be easier to look at the grams of added sugar per serving. Added sugar is sugar in a product that is not naturally occurring. I usually aim for less than 10 grams of added sugar per serving of cereal.
Fiber
Fiber helps to feed your gut microbiome, keeps you full for longer after meals, helps stabilize blood sugar levels after you eat a meal and helps you have regular bowel movements. How many grams of fiber per serving is ideal? I usually aim for 5 grams or more per serving.
Fat and protein
If you’re using cow’s milk or soy milk in those cereal bowls, know that they will provide a bit of protein and fat, which helps keep blood sugar stable and bellies full for longer. Additionally, these milks contain calcium and vitamin D to support bone health. Other sources of fat and protein found in cereals can be nuts, seeds and peanut butter.
10 healthy cereal choices, according to a registered dietitian
As a dietitian and a mom myself, these are the 10 cereals I would highly recommend for busy school mornings. Not only do they save you precious time, but these great sources of whole grains and fiber will also help keep your kids feeling full and satisfied throughout the morning. With these nutritious and convenient options, you can feel confident that you’re fueling your little ones for a productive and energetic start to the school day. Here’s to a happy and healthy school year ahead!
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