The dreaded cereal aisle.
Kids pestering, people staring at Nutrition Facts Panels, the token owner-less cart left idle in the middle of the row blocking traffic from both directions.
Then there’s you… wanting to make a good decision but also wanting to get the heck out of Dodge!
Cereal can be a good choice
Or they can be an awful one.
We often fall back on cereals because they provide a quick and easy solution to our hectic morning. But because breakfast is so important, it's imperative to choose a nutrient-packed cereal that keeps us energized.
Here are some tips for choosing the best cereal for you and your family.
1. Whole Grain & High Fiber
Most cereals are made of primarily refined grains or sugar, which will leave you on a crazy blood-sugar roller coaster that ultimately ends with sluggishness and fatigue.
Look for cereals with little or no refined grains in the ingredient list OR make sure the first two ingredients are whole grain, whole wheat, bran, rolled oats, or soy.
Also, be sure the cereal has at least 3 grams of fiber per serving in light cereals (1 oz or about 30 grams) and 6 grams per serving in heavy cereals (2 oz or about 55 grams).
2. Calories
Cereals don’t have a uniform serving size, rather, they vary anywhere from 1/4 cup to 1/2 cup to 1 1/4 cup. This means if the granola cereal you pick up has 210 calories in one (1/2 cup) serving, you’ll be eating 420 calories when you eat one full cup in the morning!
Look for cereals with no more than 250 calories per cup.
3. Added Sugars
Added sugars in cereals could include honey, beet sugar/juice, evaporated cane juice, evaporated fruit juice, molasses, brown sugar, luo han fruit concentrate, high fructose corn syrup, corn syrup, and brown rice syrup.
The good news is that Nutrition Facts Panels now distinguish between naturally occurring sugars and added sugars.
Look for a cereal with less than 10 grams of added sugar. The best options have less than 6 grams.
4. Sodium
Just like bread, cereals can be a hidden source of sodium. Some have the same amount of sodium as a serving of chips!
The cereal you choose should have less than 180mg sodium per serving. The best choices will have less than 120mg sodium.
5. Protein
If you can find a cereal that meets all the above criteria AND has 2 or more grams of protein? Grab it!
Watch out for these ingredients in cereal
Fruit
Sometimes added fruit also means more added sugars and food dyes to enhance the flavor.
Yogurt
How can they get yogurt to stay solid when it’s not refrigerated? Because it’s not real yogurt! It’s just sugar, saturated oils (such as palm), and heat-treated yogurt powder.
Chocolate
Really? You want chocolate in your cereal? Ok, even if you do – most times they don’t even use real chocolate but rather a blend of sugar, soybean oil, dehydrated milk, and a itsy bit of cocoa. It's bogus.
Pass.
Make your cereal healthier
Here are tips to help make cereal a more well-rounded meal.
Add fruit
Adding fresh or frozen berries, or fresh-cut apples or bananas can add flavor, sweetness, fiber, vitamins, minerals, and antioxidants.
Add nuts and seeds
Nuts and seeds are rich in healthy fats, fiber, protein, micronutrients, and antioxidants. These will help you feel more satisfied after your meal.
Add a protein on the side
Protein can help you feel full for longer and reduce mid-morning cravings.
Eat protein-rich foods alongside your cereal, such as Greek yogurt, eggs, cottage cheese, and cheese.
Some Good Cereal Choices
General Mills Cheerios
General Mills Multigrain Cheerios
Cascadian Farm Organic Purely O’s
General Mills Fiber One 80 Calories
General Mills Total Whole Grain
General Mills Wheaties
Arrowhead Mills Organic Flakes – Amaranth, Oat Bran, Spelt
Newman’s Own Sweet Enough Honey
Newman’s Own Sweet Enough Cinnamon Fiber Flakes
Weetabix Whole Grain Biscuit
Whole Foods 365 Organic Whole Wheat Flakes
Post Bran Flakes
Trade Joe’s Organic Bran Flakes
Kashi Honey Toasted Oat Cereal
Kashi Whole Wheat Biscuits, Berry Fruitful
Nature’s Path Organic Heritage Flakes
Nature’s Path Organic Flax Plus Multibran Flakes
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