A good breakfast cereal can be the perfect start to the day, but kids tend to get a raw deal. Around 70% of the kids’ cereals have too little fibre to be worth recommending. Of the kids’ ones that make the grade for fibre, only six aren’t spoilt by being too salty or sugary

The best

Of the cereals specifically targeted at children, the best nutritionally are:

* SANITARIUM Weet-Bix Kids
* NATURE’S PATH Envirokidz Organic Amazon Frosted Flakes*
* LOWAN Honey O’s
* NATURE’S PATH Envirokidz Organic Gorilla Munch*
* SANITARIUM Honey Weets
* NATURE’S PATH Envirokidz Organic Orangutan-O’s*

* Available in healthfood shops, independent supermarkets and Coles.
The rest

Most other kids’ cereals are notably lacking in fibre, often with a lot of sugar or sodium thrown in. They’re best only eaten occasionally, if at all. Even NESTLÉ Nesquik acknowledges that it’s a ‘treat’ cereal, and it’s by no means the worst. We think the following deserve a special mention:

* For being both short on fibre and very sugary: HOME BRAND Cocoa Puffs, IGA Fruity Hoops, KELLOGG’S Froot Loops, KELLOGG’S Frosties and YOU’LL LOVE COLES Cocoa Puffs.
* For cramming 90% of a child’s minimum daily requirement for sodium into just one 30 g serve: HOME BRAND Rice Pops.

Family cereals

Compared with the cereals marketed specifically to kids, many popular family cereals are a better choice – if your kids will eat them. They can even add a teaspoon of sugar to them and still get a more nutritious start to the day. They include:

High fibre

* KELLOGG’S Sultana Bran
* UNCLE TOBYS Vita Weeties
* UNCLE TOBYS Vita Brits
* SANITARIUM Weet-Bix

Moderate fibre

* SANITARIUM Weet-Bix Fruity Wild Berry
* NESTLÉ Cheerios
* UNCLE TOBYS Fruity Bites Wildberry

Some other popular cereals, however, are too low in fibre and also too high in salt and/or sugar:

Low fibre plus high salt/sugar

* KELLOGG’S Nutri-Grain (high sugar and salt)
* KELLOGG’S Corn Flakes (high salt)

Choosing a cereal

* Kids need less fibre than adults because it can make a small stomach full before it’s had a chance to get enough energy and other nutrients. Too much can also cause children to get stomach upsets and diarrhoea. But a cereal with a moderate amount of fibre is still better for them than little or none. As a guide, kids need their age plus 5–10 grams per day. For example, a five-year-old should eat 10–15 g a day.

* Go for ones with less added sugar and salt.

* Many breakfast cereals contain added vitamins and minerals which can make a useful contribution to your child’s diet. However, it’s more important when choosing a cereal to base your shortlist on high fibre and low fat, salt and sugar before you consider vitamins and minerals.

* The bottom line is that most kids’ cereals are better than no breakfast at all, and the vitamins and minerals as well as calcium from the milk are a bonus.