The concept of “Eating the Rainbow” is a wonderful model families can refer to when meal planning each week. Each color in the rainbow represents nutrients we can get from colorful foods. Red produce, for instance, boasts carotenoids and flavonoids both which have antioxidant effects in humans. Orange and yellow foods, such as butternut squash and carrots, often contain a trio of benefits that include antioxidants, vitamin A and Vitamin C. Even those blue-hued potatoes and purple eggplant contain anthocyanins that in addition to antioxidant effects, may offer anti-inflammatory, anti-viral, and anti-cancer benefits.
Quick breakfast options are helpful to have on hand and cereal has been a staple in American homes for decades. Choosing healthy cereal options that kids (and adults) actually want to eat is achievable. Start with reading labels. Oftentimes, parents are surprised by what they learn from nutrition facts panels. For instance, when comparing options, shoppers may discover the sugar content is Cinnamon Toast Crunch is no more than the sugar content of Honey Nut Cheerios. Ensure that the cereal you pick is whole wheat or whole bran. From there, pick three options and choose the one with the highest amount of fiber and protein. Some ideal choices include Kashi by Kids Super Loops, Original Cheerios, Kashi Go Cinnamon Crisp Cereal, Nature’s Path Maple Pecan Crunch and Barbara’s Cinnamon Puffins. You can also get creative and mix one of these options with a favorite that may not be on this list.
Cheyenne is a Registered Dietitian Nutritionist located in the Charleston, SC area.