i pretty much only buy the kaschi 'go lean crunch' cereals. kaschi makes other cereals but these 2 'crunch' ones i like the best. they're full of protein and fiber and other good stuff, and they're natural. that means they're not fortified with synthetic vitamins and minerals, but those tend not to be as useful to the body as when getting them from natural sources. the kaschi does have a bit of fat going on, but they're the good omega fats from nuts and such.
if you just want to be sure you're getting your full RDA of vitamins and minerals, total cereal probably contains the most. they do those commercials where they tell folks they'd have to eat 12 bowls of raisin bran to get all the vitamins and minerals that are in one bowl of total. i've never tried the stuff.
or you could just take a mens/womens multi-vitamin a few times per week.
so far as other foods full of good stuff... there are just too many to list. here's one list - http://www.eathealthy.org/
edit - i should add that you don't wanna be too far from a toilet about 10 hours after the kaschi. it causes me 'gastric hurry' somewhat regularly. and the girl below is right, it is more expensive than regular cereal. i stock up when it's on sale. part of the reason i mostly just buy their 'crunch' variety is because the box weighs the most out of all their cereals.
if you just want to be sure you're getting your full RDA of vitamins and minerals, total cereal probably contains the most. they do those commercials where they tell folks they'd have to eat 12 bowls of raisin bran to get all the vitamins and minerals that are in one bowl of total. i've never tried the stuff.
or you could just take a mens/womens multi-vitamin a few times per week.
so far as other foods full of good stuff... there are just too many to list. here's one list - http://www.eathealthy.org/
edit - i should add that you don't wanna be too far from a toilet about 10 hours after the kaschi. it causes me 'gastric hurry' somewhat regularly. and the girl below is right, it is more expensive than regular cereal. i stock up when it's on sale. part of the reason i mostly just buy their 'crunch' variety is because the box weighs the most out of all their cereals.