When I worked as a dietitian for WIC, the nutrition assistance program for pregnant and breastfeeding women, infants, and children, I saw firsthand the impact that accessible, enjoyable whole grain foods can make on the nutritional status of young kids. For these families, having access to affordable, ready-to-eat whole grain options was a significant factor in helping to close nutrient gaps. And one food that came up over and over again was whole grain cereal.   

Breakfast cereals are part of the WIC food packages for both children and mothers, making them a cost-effective choice and a way to maximize benefit use. They are also a great stepping stone to increase whole grains in the diet. Research shows that more exposure to new foods increases our likelihood to consume them, so starting at a young age with multiple exposures to whole grains makes us more likely to choose them in the future. While this is true for kids trying new foods, it also applies to adults looking to broaden their palette or try something new.  

A recent review to better understand the nutrition impact of eating cereal regularly looked at 70 studies across the globe. While results varied by country, the review found that ready-to-eat cereals are a major contributor of whole grains in the diets of both adults and children in countries like Australia, Canada, Ireland, Malaysia, Singapore, and the US. Researchers also found that eating ready-to-eat cereals was associated with higher intakes of whole grains, vitamins, minerals, fiber, and higher overall diet quality. 

Shopping for Whole Grains in the Cereal Aisle 

Feeling overwhelmed by the variety of cereals available at your local store? Whole grain breakfast cereals are easy to identify when you’re shopping with the help of the Whole Grain Stamp. As a third-party certifier, the Whole Grain Stamp takes the guesswork out of the equation ensuring consistent, accurate labeling information. Our Whole Grain Stamp program review process requires that our team of whole grain experts individually reviews each and every application submitted.  

There are three different varieties of the Whole Grain Stamp: the 100% Stamp, the 50%+ Stamp, and the Basic Stamp. Each Stamp shows the grams of whole grains present per serving. To explore a broader variety of whole grain cereal option, you can also browse the Stamped Product Database online. 

The US Food and Drug Administration (FDA) has specific rules and criteria to be met before companies can put certain claims on their food labels. Foods labeled to be a “good source” of a nutrient have 10% of the daily recommended value. Foods labeled to be an “excellent source” of a nutrient have 20”of the daily recommended value. These labels are seen along the front of boxes, and are separate from the Nutrition Facts Label. If you are looking for other nutrient sources aside from whole grains, keep a lookout for these terms alongside the Whole Grain Stamp.  

What if breakfast isn’t for me?  

Whole grains are delicious and offer their benefits even after the breakfast hours have passed. With the increased variety of whole grain products, they can be enjoyed mid-morning, as an afternoon snack, or as breakfast for dinner. During my nutrition counseling, I always encouraged families not to stop after one exposure or experience to a new food or food group. This can mean trying to prepare a food in new ways, or giving yourself and the family multiple times to try the food. The old adage “practice makes perfect” applies here, and it can take time to find which whole grain fits into your lifestyle. The best way to enjoy whole grains is in the form that fits your routine and preferences! Whether you’re just starting to build a whole grain cereal habit or you’re ready to expand into the wider world of intact and ancient grains, whole grains are a food group that can adapt to every phase of your nutrition journey. 

- Bri dela Torre MS, RDN, CLC, Community Engagement Dietitian, Oldways

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