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The Health Benefits of Eating Cereal for Breakfast

The Health Benefits of Eating Cereal for Breakfast

Mar. 7th, 2021

Today is National Cereal Day, a day dedicated to celebrating all different types of cereals. Cereal is one of the most popular breakfast foods in the United States, with Americans consuming an average of ten pounds per year. That breaks down to 160 bowls of cereal per person consumed every year!1

You’ve probably heard ever since you were a child that you should eat breakfast in the morning. But is breakfast really the most important meal of the day?

You might not realize it, but there are many health benefits that come with sitting down and eating a nutritious breakfast in the morning.

Here are some reasons you should consider eating breakfast in the morning, along with some healthy cereal options.

Breakfast Can Help Maintain Weight

Did you know that eating a healthy breakfast can help you maintain your weight?

According to WedMD, 75% of people who ate breakfast in the morning and lost more than thirty pounds were able to keep the weight off. This is because breakfast is responsible for curving your cravings and helping your body maintain its blood sugar levels.2

Furthermore, breakfast starts your metabolism, which prevents your body from storing energy. This can help keep your BMI at a lower level than those who choose to eat less calories because their body is conserving the energy that it gets from lunch and dinner.3

However, this doesn’t mean you can eat whatever you want and expect to keep the pounds off. Experts agree that the quality of your breakfast still matters when it comes to weight and reaching your health goals.

Breakfast Contains Vitamins and Nutrients

We all need to make sure that we are eating a proper amount of vitamins and nutrients every day. If you skip breakfast, you might be missing out on some of your body’s essential building blocks.

In fact, breakfast cereal brands have been adding various vitamins and nutrients into their products as early as the 1940s to help combat various deficiencies in the US.4

Some of the most common vitamins and nutrients contained in breakfast cereals include:5

  • Zinc
  • Iron
  • Vitamin B6
  • Vitamin B12
  • Vitamin D
  • Calcium
  • Niacin
  • Folic Acid
  • Thiamine

While the vitamins and nutrients you consume will depend on the cereal you choose, one thing’s for certain: breakfast is a great way to give your body what it needs for the day.

Breakfast Can Help You Focus

Another reason that you should consider eating breakfast in the morning is that it can help you focus on your tasks. When you don’t eat breakfast, you might feel sluggish and have a hard time focusing on your obligations.

However, focus and breakfast are more related than you think: A study conducted by Indian Pediatrics found that children who eat breakfast perform better academically more than those who did not eat something in the morning. They found that the breakfast-eating students had a better memory by 4.6 percent.6

Try eating breakfast in the morning to give your brain a boost when you wake up.

Healthy Cereals

Now that you know how significant breakfast is when starting off your day, you’re probably wondering what kind of cereal you should have. After all, you can’t celebrate National Cereal Day without indulging in some of your favorite breakfast staples!

While your favorites may be nostalgic, those sugary cereals won’t benefit you much when it comes to your long-term health. You should consider switching the brands you eat to healthier options that will give your body the vitamins and nutrients it needs.

Here are five healthy cereal options that you can enjoy today. We’d also like to caution you that some of these brands have different flavors and varieties, so check your food labels if you want to check sugar and calories.


Cheerios are a classic cereal staple that have been around since the 1940s. Cheerios have a lower percentage of sugar compared to other cereals and are known to lower cholesterol.

There are many different flavors of cheerios: honey nut, berry, and even chocolate! Cheerios are an excellent choice for breakfast in the morning if you want to enjoy something healthy and sweet-tasting.

Kashi GoLean

Kashi GoLean has many different choices for flavor, and this brand is loaded with protein and fiber. That makes this brand a great choice when eating breakfast in the morning. Protein is a necessary building block for your body and fiber aids in digestion. Both of these keep you full and satisfied longer throughout the day.

This particular brand of cereal is made with whole grains and soy flakes, making them healthier than cereals made with white grains.7

There are also a variety of flavors to choose from including chocolate, peanut butter, berry, and more!

Ezekial 4:9 Sprouted Whole Grain Cereal

Ezekial 4:9 is another brand that loads their cereal with fiber and protein. Ezekial 4:9 is known to have clean, healthy ingredients with no artificial flavors or additives.7

If you enjoy their cereal, you can check out their other nutritious food staples, including bread. They also offer different flavors, including almond and cinnamon raisin.

Grape Nuts

Grape Nuts are one of the most nutritious cereals you will find. This cereal is made with only four ingredients: whole-grain wheat flour, malted barley flour, salt, and dried yeast.8

With only four ingredients, this cereal contains no added sugars or flavorings that are found in other popular cereals. This brand is also a good source of fiber and other nutrients, such as iron and magnesium.

Nature’s Path Organic

Nature’s Path is a brand that has a wide variety of healthy cereals. They have options ranging from gluten-free to cereals with flax and chia seeds, making it easy to find the cereal that fits your lifestyle and health goals.

You can enjoy Nature’s Path in different flavors from crunchy vanilla to coconut.

Try a New Cereal Today

As you can see, there are many cereal options that will provide you with the health benefits and nutrients you need.

If you’re interested in browsing the cereal aisle, remember to check the ingredient list and nutrition labels because the front of the box can oftentimes use deceptive marketing tactics.

You can also make your own cereal and add even more nutrients and fruit you like into it! Try a new, healthy cereal today.

Happy National Cereal Day!

Saber Healthcare is an organization dedicated to providing consultant services to long term care providers. This article is for informational purposes and is not meant to be seen as professional advice. Please consult with a medical expert before relying on the information provided.


  1. Falci, Laura. Elert, Glenn, ed. “The Physics Factbook.” 2006. Accessed March 3rd, 2021. Link:
  2. Pagan, Camille Noel. “Can Breakfast Help You Lose Weight?” WedMD, Nourish. Accessed March 3rd, 2021. Link:
  3. “Why you should eat breakfast.” Rush University, Rush Stories. Accessed March 3rd, 2021. Link:
  4. Amidor, Toby. “Why Are Cereal Companies Changing Their Fortified Nutrients?” U.S. News & World Report, Health. Published March 16th, 2020. Accessed March 3rd, 2021. Link:,and%20vitamin%20A%20at%20breakfast.
  5. Sobel, Ashley. “What Is Fortified Cereal, and Is It Healthy?” Red Ventures Company, Healthline Media. Published September 6th, 2019. Accessed March 3rd, 2021. Link:
  6. Gajire, N. S., et. all. “Breakfast eating habit and its influence on attention-concentration, immediate memory and school achievement.” Indian Pediatrics, National Library of Medicine. Published October 2008. Accessed March 3rd, 2021. Link:
  7. Kadey, Matthew. “16 Healthy Cereals That Taste Great, Too.” Hearst Magazine Media, Men’s Health. July 6th, 2020. Accessed March 3rd, 2021.
  8. Elliott, Brianna. “The 15 Healthiest Cereals You Can Eat.” Red Ventures, Healthline Media. July 3rd, 2017. Accessed March 3rd, 2021.