5) Fortified cereals
100 grams of cereals contain 376 calories,6.7 gm fats, 73 gm carbs,12 gm protein.
Cereals are usually fortified with iron to help children who eat them most gain the necessary amount of iron in their food.it contains about 184% of RDI of iron food it is also of great importance to vegetarians and pregnant or breastfeeding females as they help meet the nutritional demands of these groups unfortunately although they are fortified with great minerals they are usually filled with sugars and refined carbs that have no nutritional value and only increase your risk of obesity and heart disease so in order to gain the most benefit it is best to make sure that the type of cereal you choose is low on sugar and made of whole grains to get a decent amount of fiber. some types are fortified with vitamin D as well like quacker oats which are also good for your bones.
