Healthy Cereals that Children Love

Nutrition is an important part of our lives. It provides our bodies with the building blocks to a long and healthy life. A healthy and fulfilling diet provides us with energy and helps our bodies function properly. Breakfast is considered the most important meal of the day. A good, healthy, and sometimes fun breakfast helps children start their day out right. Many breakfast cereals that appeal to children are loaded with sugar and calories. The high sugar content causes a high boost of energy in children but then they tire faster when the simple sugars metabolize. Ensuring that our children maintain a diet of complex carbohydrates and decreasing simple sugars will help them maintain their energy throughout the day rather than all at once. When children have long days and have to concentrate in school providing an unhealthy start to their day can inhibit their development and progress.

I took a Nutrition class in college and the textbook we used was Discovering Nutrition by Paul Insel, R. Elaine Turner, and Don Ross. This book gave a great resource into healthy children's cereals. I wanted to find cereals for children that were not only healthy but cereals that children would love to eat. I considered the cereals that my own children love and those that my friend's children love as well. There are many cereals today which are healthy for children. I found at least ten that are appropriate for an everyday morning diet.

1. Raisin Bran:

There are many types of Raisin Bran; one I particularly love is Organic Raisin Bran. I found this cereal at Costco's and it is affordable. It came in a box with two individual bags and was $1.00 cheaper than most sugar cereals.

Based on a serving size of one cup of cereal with no milk:

Low calories: 210 calories

Low fat: 1% fat, no Saturated, or Trans fat

Low sodium: 7%

High in Potassium: 19%

High in Protein: 18%

Very High in Vitamin C: 90%

High in Calcium: 20%

High in Iron: 15%

Another kind of raisin bran is Raisin Nut Bran:

Based on a serving size of 3/4 cup of cereal with no milk:

Low calories: 200 calories

Low fat: 5% fat, 3% Saturated fat; but no Trans fat

Low sodium: 10%

Potassium: 6%

Calcium: 2%

High in Iron: 25%

2. Kix:

Kix is an all time favorite among children. Even adding a small amount of sugar or brown sugar contains less sugar used in sugar cereals targeted toward children.

Based on a serving size of one cup of cereal with no milk:

Low calories: 113 calories

Low fat: 2%, Saturated fat: 1%

Low sodium: 9%

Potassium: 1%

Protein: 2%

Vitamin A: 10%

Vitamin C: 10%

Calcium: 15%

High in Iron: 47%

Dietary Fiber: 4%

No cholesterol

3. Cheerios:

There are several types of cheerios. One favorite is Multi-Grain Cheerios. It contains a hint of brown sugar and is approved by the WIC (Women, Infants, and Children) Program. Cheerios with yogurt is fun and a nice change from cold cereal with milk. It is a favorite among toddlers and children. It can also be served as a healthy snack alternative. It's also great to throw into a sandwich bag for on the road trips such as to the store or doctors office. Making necklace out of some string and Cheerios can also be fun and a non- messy snack.

Based on a serving size of one cup of cereal with no milk:

Low calories: 113 calories

Low fat: 2%, Saturated fat: 1%

Low sodium: 9%

High in Potassium: 1%

Protein: 2%

Vitamin A: 10%

Vitamin C: 10%

Calcium: 15%

High in Iron: 47%

Dietary Fiber: 4%

No cholesterol

4. Frosted Mini- Wheats:

Frosted Mini- Wheats is a great source of iron and fiber with a great taste.

Based on a serving size of one cup of cereal with no milk:

Low calories: 173 calories

Low fat: 1%, Saturated fat: 1%

Low sodium: 5 mg.

Protein: 5.0 grams

High in Calcium: 2%

Very High in Iron: 82%

Dietary Fiber: 20%

No cholesterol

5. Granola:

Quaker Natural 100% Oats and Honey is good granola cereal with a healthy but sweet taste. Granola is another good cereal that can be used as a snack.

Based on a serving size of ½ cup of cereal with no milk:

Low calories: 219 calories

Low fat: 10%, Saturated fat: 20%

Low sodium: 1%

Calcium: 6%

Iron: 8%

Dietary Fiber: 14%

6. Special K:

Special K can have berries or yogurt also depending on your taste.

Based on a serving size of one cup of cereal with no milk:

Low calories: 110 calories

Low fat: 2%, No Saturated fat

Low sodium: 7%

Potassium: 2%

Protein: 4%

Vitamin A: 15%

Vitamin C: 35%

Vitamin D: 10%

High in Iron: 45%

Dietary Fiber: 4%

7. Grape nuts:

Based on a serving size of 1/2 cup of cereal with no milk:

Calories: 208 calories

Low fat: 2%, Saturated fat: 1%

Sodium: 15%

Vitamin A: 15%

Calcium: 2 %

Very High in Iron: 90 %

Dietary Fiber: 20%

8. Life:

Based on a serving size of 1.5 cup of cereal with no milk:

Low calories: 120 calories

Low fat: 2%, No Saturated fat

Low sodium: 7%

Potassium: 3%

Protein: 6%

Calcium: 10%

High in Iron: 45 %

Dietary Fiber: 8%

Compared to Cinnamon Life Cereal:

Based on a serving size of 3/4 cup of cereal with no milk:

Low calories: 120 calories

Low fat: 2%, No Saturated fat

Low sodium: 6%

Potassium: 2%

Protein: 6%

Calcium: 10%

High in Iron: 40%

Dietary Fiber: 8%

9. Frosted Flakes:

Based on a serving size of 3/4 cup of cereal with no milk:

Low calories: 110 calories

No fat

Low sodium: 6%

Potassium: 1%

Protein: 2%

Vitamin A: 10%

Vitamin C: 10%

Dietary Fiber: 4%

No Cholesterol

10. Quaker Oatmeal:

Oatmeal can be fun for kids because of the new kinds they have invented such as dinosaur egg that hatches into dinosaurs. Children love the taste and the fun put together. With oatmeal there is a large variety of flavors to choose from.

Based on a serving size of ½ cup of cereal with no milk:

Low calories: 150 calories

Low fat: 4%, Saturated fat: 2%

No Sodium

Protein: 5 grams

Iron: 10%

Dietary Fiber: 15%

No Cholesterol

* Keep in mind to always check the serving size for more accurate nutrition facts. The healthier cereals will contain low calories, fat, and sugar, and high in protein, calcium, iron, and dietary fiber. Carbohydrates can be high as long as it's not from sugar but from fiber or starch from bran or multi-grain preferably. When cereal is added with milk or other ingredients then the nutritional content will change.

Websites used for nutritional content: http://www.thedailyplate.com

http://www.quakeroatmeal.com

http://www.specialk.com/