Navigating the cereal aisle with your child can be a challenge. You are bombarded by products featuring bright colors, artificial flavors and high amounts of sugar. Choosing a breakfast cereal that both satisfies your nutritional standards and your kids' desire for fun and taste may be difficult, but it is possible.
Features
Healthy cereals for children provide fiber, vitamins and minerals from whole grains. Look for cereals that offer at least 3 g of protein and 25 to 40 percent of most other nutrients recommends Dr. William Sears on AskDrSears.com. Avoid cereals with trans fats, artificial colors and preservatives.
Sugar Concerns
Half of the carbohydrates in some popular children's cereals come from added sugars. Healthy cereals for children should contain a ratio of sugar to carbohydrates no lower than 1 to 4 -- meaning if a cereal features 28 g of carbohydrates per serving, it should also have 7 g of sugar or less per serving, notes Dr. Sears. Another way to peg cereals high in sugar is read the ingredient list. If a sugar product -- cane sugar, honey, corn syrup, fructose, dextrose, sucrose or molasses -- is listed as the first, second or third ingredient, chances are the cereal is high in added sugars.
Misconceptions
Just because a cereal features high amounts of added vitamins does not mean it is automatically healthy. The Centers for Disease Control and Prevention notes that vitamins and minerals are best absorbed from whole foods. A sugary, refined flour cereal that is "enriched" with extra vitamins and minerals is not always the most nutritious option. Remember to check for whole grains, additives and protein contents before purchasing.
Considerations
Many kids serve themselves more than one serving of cereal in the morning, meaning they take in even more sugar, fats and refined flours than are listed on the label. Consumer Reports notes in a November 2008 article that the 91 children in their study poured themselves 50 to 65 percent more than the standard ¾ to 1 cup serving sizes listed on the nutrition label.
Also, even though oatmeal is often recommended as a healthy food option, many instant, sweetened varieties contain high amounts of sugar. Purchase plain versions and add your own sweeteners and spices so you can control the amount of sugar.
Strategy
Still allow your kids to choose their own cereal, but limit their choices to three or four that you have pre-approved. If your kids are reluctant to give up their favorite sugary, colorful brand altogether, make a compromise. Mix a small amount of the sugary treat into a healthier cereal option so that your child still gets the flavor she craves, but also gets more of the nutrition you know she needs.
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