Sweetened Puffed Wheat Cereal. Breakfast Made Right: 10 Essential Vitamins and Minerals; Fat free; Excellent source of six B Vitamins; Iron and Zinc for growth. Post Golden Crisp Cereal, as part of a complete breakfast is a great way for kid to start the day. Exchange: 1-1/2 Starch. (Exchange calculations based on Exchange Lists for Meal Planning, Copyright 1995, American Diabetes Association, Inc. and The American Dietetic Association.)