Choosing a healthy cereal among dozens of brands and claims can be a chore if you are not familiar with nutrition and with reading nutrition labels. Some cereals claim to contain whole grain, yet they hardly contain much fiber. By understanding a few basics of nutrition, you can make healthier choices the next time you go shopping.
Macronutrients
Cereals are rich sources of carbohydrates, but poor sources of quality protein and fats. Whole grain cereals, such as bran and wheat, have incomplete proteins that your body cannot use to synthesize new proteins. Incomplete proteins (plant sources) do not contain all 20 essential amino acids that make up human proteins, while complete proteins (animal sources) do contain all essential amino acids. Therefore, you must consume other types of food, such as certain fruits and vegetables, to complement the incomplete proteins. When choosing a cereal, choose one that contains high fiber (at least 8 g per serving) and low sugar (less than 10 g per serving).
Vitamins and Minerals
Choose cereals that contain a variety of vitamins and minerals, such as iron, vitamins A, D and E, B-vitamins, zinc, magnesium and calcium. Since most natural vitamins and minerals are lost during the processing, most cereals have the label "fortified," meaning that the missing vitamins and minerals are added back into the food during processing. Most cereals contain at least 25 percent of the daily intake of vitamins and minerals per serving (based on a 2,000-calorie diet).
Benefits
Cereals provide many nutrients per serving and are quick and easy to prepare for breakfast. Whole-grain cereals are also relatively low in calories per serving and provide you with energy before and after a workout. High-fiber cereals are filling and satisfying, so you will not overeat.
Warning
Avoid cereals that are high in sugar and low in nutrition value, containing less than 25 percent of the daily value of vitamins and minerals per serving. When you read the ingredients, make sure that the cereal contains no artificial food coloring or preservatives. Also, you should be able to recognize and pronounce the names of the ingredients.
Expert Insight
Eat cereal with other foods to make it more nutritious, such as blueberries, strawberries, bananas and yogurt. If you are cutting back your calorie or fat intake, use skim milk or soy milk. You can also eat cereal any time of the day, not just for breakfast. Watch your portion size because you can easily eat double the portion size without knowing that you have.
References
- "Perspectives in Nutrition, 5th Edition"; Gordon Wardlaw, Margaret Kessel; 2002
- "Choosing a Healthy Breakfast Cereal"; Elaine Magee; 2007
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