Cereal can be a quick and nutritious breakfast, but the many unhealthy cereals on the market can make it is hard to know which to chose. Spend time exploring the cereal aisle to find cereals that contain the most benefits to your health. Healthy cereal choices contain fiber, minerals, vitamins, whole grains and a reasonable number of calories. When eating healthy cereals, avoid negating the nutritional benefits by adding whole milk. Instead, use low-fat or fat-free milk or soy milk to make your cereal healthier and avoid unnecessary fat and cholesterol.
Step 1
Look for cereals low in sugar. According to the American Heart Association, do not consume more than half of your discretionary calories, or calories that remain after your nutritional needs are met, from sugar added to foods. Some cereals are made of as much as 40 percent sugar, notes the Harvard School of Public Health. Pick cereals that contain 6 g of sugar or less per serving, suggests Shape website.
Step 2
Avoid unhealthy fats. Stay away from cereals that contain any amount of trans fat. Even in small doses, trans fats can contribute to an unhealthy increase in blood cholesterol levels. Limit the amount of saturated fat contained in the cereal to 2 g or less, reports Shape. Pick cereals that contain more unsaturated fats than saturated fat, and are low in overall fat content. Unsaturated fats help reduce the level of cholesterol in the blood and provide the body with a number of nutrients it cannot make itself, such as omega-3 fatty acid. On the other hand, the body naturally makes enough saturated fat, and eating too much can raise your cholesterol levels.
Step 3
Locate the ingredient list on the box and make sure the first one listed is a whole grain or oats. By doing this, you ensure the cereal you choose provides healthy grains instead of refined grains, which have lost many of their beneficial nutrients in the refining process.
Step 4
Read the fiber content listed on the cereal box. The higher the fiber content, the better the cereal is for your health. Fiber helps regulate your digestive system, keep you energized and full, lower your cholesterol and reduce your risk of heart disease. The MayoClinic.com suggests that healthier cereal choices contain at least 5 g of fiber or more.
Step 5
Note the calories contained in a serving of the cereal. Too many calories can cause weight gain. The amount of calories you can eat throughout the day without gaining weight will depend on your age, gender and activity level. The more active you are the more calories you will be able to eat without experiencing weight gain. The daily calorie intake for women usually falls between 1,500 and 2,000 calories and men generally must consume between 2,000 and 3,000 daily calories. Choose cereals that contain about 120 calories or fewer per serving.
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