You may already know that a healthy breakfast can help you control your weight, focus better throughout the morning and set you up for a day of nutritious eating. According to the Mayo Clinic, a whole-grain breakfast cereal can be the foundation of a balanced breakfast along with some milk or yogurt and a serving of fruit. When you are choosing a breakfast cereal, the nutrition information on the label can help you decide whether it is a healthy choice for you.
Fats and Calories
When you look at the nutrition label on the package of a breakfast cereal, check the serving size. Since eating too many calories contributes to weight gain, the Mayo Clinic recommends choosing a cereal with no more than 120 calories per serving if you are watching your weight. Many breakfast cereals are low in fat and saturated fat, and you should also avoid cereals that have trans fats from partially hydrogenated oils because they increase levels of bad low-density lipoprotein, or LDL, cholesterol in your blood.
Whole Grains
Whole grains include the germ, bran and endosperm components of the grain kernel, and the 2005 Dietary Guidelines from the U.S. Department of Health and Human Services state a diet high in whole grains can lower your risk for coronary heart disease. You should try to get at least half of your grains from whole grain sources, and breakfast cereals can help you meet this recommendation. If you want a cereal that is high in whole grains, select one whose first ingredient on the ingredients list is a whole grain. Examples include oats or whole wheat.
Dietary Fiber and Sugars
A healthy breakfast cereal should be high in dietary fiber and low in sugars. Dietary fiber can lower your risk for constipation and help you control your weight, and the Mayo Clinic recommends choosing a cereal that has at least 3 grams dietary fiber per serving. Added sugars add calories without essential nutrients, and you should choose a cereal with no more than 13 g sugars per serving. Ingredients that provide added sugars include sugar, high fructose corn syrup, honey and molasses.
Vitamins and Minerals
Many breakfast cereals are fortified with vitamins and minerals to help you meet you vitamin and mineral requirements for the day. You can read the nutrition label to find out which vitamins and minerals your cereal has, but many breakfast cereals are good sources of the B vitamins, including folic acid. According to the 2005 Dietary Guidelines from the U.S. Department of Health and Human Services, some fortified breakfast cereals have the essential minerals calcium and iron, as well as the antioxidant vitamin E.
Other Features
Some breakfast cereals have additional features that set them apart. Some cereals may be low in carbohydrates so that they fit into a low-carbohydrate diet. Other cereals may be high in protein, a filling nutrient, so that they can help you lose weight. Cereals may contain flax or walnuts, which provide essential fatty acids such as the heart-healthy omega-3 linolenic acid. Some breakfast cereals are for people with allergies or intolerance, so if you have gluten intolerance, for example, you can look for a gluten-free cereal.
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