healthy snack-schone foods


Here are 3 things to look for when shopping the cereal aisle:

1. Fibre 

You should look for “whole grain“ as the first ingredient in your cereal as a good indicator for fibre content. Look for at least 4 grams of fibre per serving. Adult recommendations are between 25 grams (women) to 38 grams (men) of fibre a day. For kids:

  • A 5-year-old should get about 10–15 grams of fibre every day.
  • A 10-year old should get 15–20 grams of fibre a day.
  • A 15-year-old should get 20–25 grams of fibre a day.

2. Sugar 

Look for 8 grams or less of added sugar: less is better, of course. For those visual people like me, 4 grams of sugar = 1 teaspoon. Try sweetening an unsweetened cereal with fresh, frozen or dried fruit, a light drizzle of maple syrup or a dash of cinnamon for extra flavour. 

3. Protein 

Ideally your cereal should provide at least 3 grams of protein per serving.  All plant foods (minus fruit) contain protein, for the record. If you want to boost the protein and healthy fats in a cereal top it with a spoonful of hemp hearts, Greek yogurt, nuts or seeds and use a higher protein milk such as soy or pea milk if you are choosing plant-based. 


My favourite cereal brands 

There are a few brands of cereal that I trust and gravitate towards.  While these aren’t the only cereals we buy, I wanted to give them a mention! 

  1. Nature’s Path: I LOVE the Heritage Flakes topped with fresh blueberries. 
  2. Kashi 
  3. Bob’s Red Mill (great gluten-free options, and a terrific Muesli)