Cereal can be eaten for breakfast, lunch, dinner or as a snack. It comes in hot and cold varieties. Some cereals are fortified with vitamins and minerals, and others contain naturally occurring nutrients from the cereal grain. Cereal is primarily a high carbohydrate food, and some varieties are a good source of protein and dietary fiber. Whole-grain cereals are the most nutritious.
Oatmeal
Oatmeal is typically eaten cooked but can be safely consumed raw. The only ingredient in plain oatmeal is rolled oats. Oats are an excellent source of dietary fiber. Fiber lowers cholesterol; reduces your risk for heart disease, cancer and diabetes; makes you feel full for a long time; and helps with bowel regularity. Many companies sell flavored oatmeals, but these tend to be high in sugar, artificial flavorings and preservatives. To add flavor to your plain oatmeal, add a dash of cinnamon, fresh or dried fruit, or dried nuts. To sweeten the oats, try a tablespoon of maple syrup, agave nectar or honey.
Muesli
Muesli, a whole grain cereal that can be eaten hot or cold, was created in the 19th century by a nutritionist from Switzerland. The cereal is a mixture of grains, including oats, wheat, rye, triticale and barley. It also contains pieces of almonds, sunflower seeds and walnuts, and is sweetened with raisins and chopped dates. Eat muesli straight out of the bag, cook it over the stove top in water or milk for about 5 minutes, or soak it overnight and eat it cold or warmed up the next morning. Muesli contains significant amounts of fiber and protein.
Cereals for Kids
Many cereals target children. They often have an animal or character mascot, like Toucan Sam, and are high in sugar and artificial colors. They might be tasty, but these are not healthy cereal options for your children. The high sugar content can eventually lead to weight gain, diabetes and heart disease. Moreover, artificial colors have been linked to Attention Deficit Hyperactivity Disorder. Andrew Kemp, professor of pediatric allergy and clinical immunology, conducted a study in 2008 that found an increase in ADHD symptoms after children consumed foods high in food dye and preservatives.
Fortified Cereals
Many cereals are fortified with vitamins and minerals. These enriched cereals are often made from refined carbohydrates. Because the naturally occurring vitamins and minerals are removed during the refining process, a new batch of nutrients have to be added back in. Fiber, however, is not added back to the fortified grains. Consequently, you end up eating simple, refined carbohydrates as opposed to heart-healthy complex carbohydrates, increasing your risk for diabetes, heart disease and weight gain, despite the added vitamins and minerals.
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