Muesli & Weight Loss

Muesli is a mix of whole grains and dried fruits. The American Dietetic Association's "Complete Food and Nutrition Guide" recommends muesli as an alternative to granola and sugary cereals. You can mix it with milk, nonfat yogurt or orange juice to make a filling snack or breakfast treat. If you make the mix with calorie control in mind, it can be a satisfying part of your weight-loss plan.

Background

Near the end of the 1800s in Switzerland, Dr. Maximilian Bircher-Benner invented a mix of rolled oats, apples, milk, lemon and nuts to serve for breakfast in his hospital. He called his mix muesli. The mix has evolved into a range of different forms featuring different whole grains and fruits. You can buy it premixed, or you can make your own.

Guidelines

The 2005 Dietary Guidelines for Americans recommend 3 cups of low-fat milk products per day. The guidelines also recommend a variety of fruits and vegetables and three or more servings of whole grains per day. With its mix of oatmeal and dried or fresh fruits, muesli combined with milk or yogurt helps to meet these recommendations.

Nutrition

The nutritional profile of muesli will vary depending on its ingredients. A premixed muesli from Bob's Red Mill has a serving size of ¼ cup, with 110 calories, 3 g fat, 21 g total carbs, 4 g protein and 4g of dietary fiber. That mix contains no refined sugar, just grains, dried fruits and nuts. That nutritional profile meets the recommendations of most diet plans, except for the very-low carb diets.

Recipes

You can buy muesli pre-mixed as a dry cereal. You can combine the mix with milk, orange juice or nonfat yogurt, then let it sit for five minutes or store it in the fridge overnight. You can also simmer the muesli in water or milk if you prefer a hot breakfast. To make your own muesli, mix five parts rolled oats and one part each of unsweetened dried fruit, chopped almonds and sunflower seeds. Vary the mix by adding fresh fruit, flax seeds and different whole grains.

Limitations

With its emphasis on whole grains, nuts and fruits, muesli can be a part of a healthy eating plan, but you have to pay attention to how it's made. Scan the ingredient list for sugar and sugar code-words --- syrup, honey and words ending in "-ose" --- and be careful about what you add to the mix. For example, topping your muesli with chocolate ice cream will defeat the purpose.

Understand the portion sizes and use a measuring cup when scooping out your breakfast serving to avoid overindulging.