We've heard time and time again that breakfast is the most important meal of the day. What you eat for breakfast is what determines your initial energy levels, so breakfast cereal choices are important. MayoClinic.com tells us a healthy breakfast cereal contains a minimum of 3g of fiber, less than 120 calories and less than 13g of sugar per serving. Pick cereals that are as close to these numbers as possible.
Bran Flakes
Bran flakes are made from whole grain wheat and contain wheat bran, the hard outer husk of the grain. Your body cannot digest bran, so it provides a high level of fiber, which helps keep your digestive tract in proper working order. Each 1-cup serving of bran flakes contains 5g of fiber, 90 calories and 8g of sugar. In addition, bran flakes are typically fortified, which means vitamins and minerals have been added to the final product. Different brands of bran flakes are commonly available at any grocery store.
Chex
Chex brand cereal is square and looks like a little checkerboard. The three primary types of Chex are made from rice, wheat and corn. All are healthy options with slight variations in how many calories, fiber and sugar they contain. Rice Chex does not contain any fiber; however, it only contains 100 calories and 2g of sugar per 1 cup. Wheat Chex contains 3.2g of fiber, 108 calories and only 3g of sugar per 1 cup. The same amount of Corn Chex contains 1g of fiber, about 120 calories and 3g of sugar.
Corn Flakes
Corn flakes are a common breakfast cereal that is also used as a healthy substitute for bread crumbs to coat fish or meat. Corn flakes are also used in some baking recipes to provide texture and keep calories at a minimum. MyPlate indicates that a 1-cup serving of corn flakes contains 1g of fiber, 100 calories and only 2g of sugar.
Kashi Go Lean
Kashi Go Lean cereal contains crunchy fiber "twigs," soy protein grahams and honey puffs. Kashi Go Lean contains 140 calories and 6g of sugar in each 1-cup serving, which is slightly higher than the MayoClinic.com's recommendation. However, each serving contains 10g of dietary fiber, which will aid in digestion and help reduce your risk for cardiovascular disease. Finally, 1 cup of Kashi Go Lean contains 13g of protein, which helps you feel full for a longer time.
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