Weight Loss and Good Nutrition

The overall quality of the diet plays an important role in health1. It is key that the overall diet of every individual should be nutritionally complete; however, this can be a challenge for many individuals including those who are trying to lose weight. Not only has research shown micronutrient deficiency to be scientifically linked to higher risk of overweight and obesity2, but also that many individuals following popular diet plans have a high likelihood of becoming micronutrient deficient3,4. In addition, it has been shown that most adult women participating in a behavioural weight-loss programme had deficiencies in key micronutrients in their diet1. The micronutrients at risk of being inadequate differ by diet group, but overall included vitamins A, C and E, calcium, iron and magnesium, B12, thiamin and folic acid. Intakes of calcium, iron, vitamin A and vitamin D are already typically low across the region, and therefore attempts to control body weight are likely to exacerbate pre-existing low status. Choosing to consume nutrient-dense foods is therefore important during times of weight control.

Breakfast cereals (particularly those with added vitamins and minerals such as Kellogg’s) are ‘nutrient-dense’ foods - while supplying only a modest amount of energy (calories), they make a significant contribution to intakes in essential nutrients. When regularly consumed, breakfast cereals make a nutrient-dense addition to the diet and improve diet quality and overall nutrient profile5. The nutritional content of breakfast cereals varies, and so checking labels to ensure that iron and vitamin D are present in addition to other vitamins and minerals should be encouraged.

Each bowl of Kellogg’s breakfast cereal provides at least 25% of recommended intake of 6 B-group vitamins (thiamin (B1), riboflavin (B2), niacin (B3), vitamin B6, vitamin B12, folic acid), vitamin D (in kids and family cereals) and at least 15% of the recommended intake for iron.

Regular consumption of breakfast cereals offers a good choice for those following a weight loss diet where micronutrient intake might be compromised.


Click here to download a factsheet on The Benefits of Breakfast



  1. Webber KH, Lee E (2011) The diet quality of adult women participating in a behavioural weight-loss programme. J Hum Nutr Diet 24: 360-9
  2. Koleva M et al (2000) Nutrition, nutritional behavior, and obesity. Cent Eur J Public Health 8: 10-3.
  3. Calton JB (2010) Prevalence of micronutrient deficiency in popular diet plans. Calton Journal of the International Society of Sports Nutrition 7:24
  4. Gardner CD et al (2010) Micronutrient quality of weight-loss diets that focus on macronutrients: results from the A TO Z study. Am J Clin Nutr 92: 304-12
  5. Preedy VR et al (2013) Diet Quality: An Evidence-Based Approach, Volume 2 (Nutrition and Health) Springer New York; 1 edition