When it comes to breakfast, few options are as quick and inexpensive as cereal. Unfortunately, your basic box doesn’t always get high marks for nutrition.
Cereal is typically high in carbohydrates and low in protein, which doesn’t make for a balanced meal, says Sherry Roberts, RDN, a registered dietitian-nutritionist and certified diabetes care and education specialist with CRM Counseling, a coaching and wellness company in Centerville, Minnesota. Many cereals also contain added sugars, she says.
Research has also uncovered a disturbing trend in cereals marketed to children in recent years. Over the past decade, these beloved breakfast products have overall gotten even more unhealthy, with increasing amounts of sugar, sodium, and fat and decreasing amounts of protein and fiber.
But it’s not all bad news. Certain cereals can still be a part of a healthy breakfast — if you know what to look for on nutrition labels. There are many ways to avoid common cereal pitfalls and turn your bowl into a nutritious, well-rounded breakfast.
1. Do Select Whole-Grain Options for Plenty of Fiber
“Fiber is an important nutrient that many of us aren’t getting enough of, and cereal can be a good way to increase your intake,” notes Paula Doebrich, RDN, owner of Happea Nutrition, a private practice in New York City.
Make sure that whole grains like whole wheat, quinoa, bulgur, and millet are listed as the first ingredients on the label, suggests the Seattle-based registered dietitian-nutritionist Ginger Hultin, RDN, the author of Meal Prep for Weight Loss.
Also, check the nutrition facts label to see that the cereal provides roughly 20 percent of your daily value (DV) of fiber per serving, Doebrich says. “Avoid cereals that provide 5 percent of daily value or less,” she recommends. The nutrition facts label lists this percentage so you don’t have to do the math.
2. Don’t Choose Added Sugars
“It’s always best to stick to cereals that have less added sugar, as they will usually be lower in calories and higher in fiber,” Doebrich says.
Roberts suggests choosing cereals that have less than 5 g of added sugar.
3. Do Add Fruit for More Flavor, Fiber, and Nutrients
Incorporating fresh or unsweetened frozen or dried fruit is an easy way to boost the flavor and nutrients of your morning bowl of cereal. Especially if your favorite cereal is lacking in fiber, Doebrich notes.
Plus, fruits like blueberries, strawberries, bananas, and raspberries provide sweetness without added sugars, Doebrich notes.
4. Don’t Overfill Your Bowl
If you’re trying to lose weight, Doebrich suggests measuring out your cereal. “It will help you track your food intake, making it easier to follow your diet,” she says.
5. Do Boost Protein With Yogurt
6. Don’t Choose a Low-Protein Milk Alternative
Plant-based milks can also have added sugars, so whichever you prefer, just be sure to choose an unsweetened version, Hultin says.
7. Do Sprinkle On Some Nuts and Seeds for Protein and Healthy Fats
“I recommend that my clients add nutrients and flavor to their cereal with an ounce (oz) of nuts,” Hultin says. An ounce is about the amount that can fit in the palm of your cupped hand, she adds.
Feel free to choose your favorite nut, but if you need ideas, walnuts, almonds, and hazelnuts are all great options, Hultin notes.
Keep in mind that nuts are high in calories, so stick to 1 oz for approximately 160 to 180 calories.
Seeds are also calorie dense, so stick to an ounce or two per day.
8. Don’t Skimp on Vitamins and Minerals
Common nutrients added to cereals include iron, calcium, zinc, and folate.
Hultin advises caution, however: Because some fortified cereals have high levels of vitamins and minerals, she recommends working with a registered dietitian to figure out which nutrients you need more of and how much to look for in fortified foods and supplements.
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