How to Choose The Best Cereal for Children

When looking for cereals for children we want to look for those that are not only nutritious, but also taste great; many parents, caregivers and KES club coordinators go to the grocery stores and hunt for just that! The problem most of us have, is when we arrive at the cereal aisle, there are so many choices…we don’t know which one to buy! Many cereals look like healthy choices because their labels include such things as “good source of fibre”, “low in fat”, “reduced sugar”, “made with whole grains”……. but how do we choose?


Here are some helpful tips to consider when buying cereal for your children, or for those who attend your KES Breakfast Club:

– Always look at the Nutrition Facts table to compare cereals

– Check the serving size listed on the Nutrition Facts table and adjust to what you think will be the appropriate serving for the children you are purchasing it for

– Look on the ingredient list to see if the product is made with whole grains, this should be the first ingredient

– Nutrients to consider most often when purchasing cereal for children is the amount of sodium, sugar and fibre per serving:

  • Sodium: %DV (daily value) listed should not be more than 15%, preferably 5% or less
  • Sugar: Doesn’t have a %DV, but rule of thumb is to choose a cereal with less than 11g of sugar
  • Fibre: If %DV (daily value) listed 15% or more it can be considered a high source; 5% DV or less is not a good source of fibre

*Remember, if you want to add a little extra flavour or sweetness to cereal add some frozen or fresh fruit!

Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

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