People who eat breakfast have better overall health, improved mental ability and live longer, according to the American Association of Cereal Chemists. And of those who eat breakfast, about five out 10 choose cereal. As a low-calorie, low-fat food, breakfast cereal makes a convenient and healthy meal option.
Low in Calories
Cereal is a low-calorie breakfast choice. Depending on which cereal you eat, calories per serving can range from 60 calories in a 1/2 cup serving of a high-fiber cereal to 187 calories in a 1 cup serving of raisin bran. Add 1 cup of skim milk and your breakfast meal contains only 160 to 287 calories. By comparison, a regular deli-sized bagel with cream cheese can have more than 500 calories.
Source of Whole Grains
The U.S. Department of Agriculture recommends that you make at least half of your grain servings whole grain. Many healthy cereal choices can help you meet your daily whole grain needs. Read the food label to help you identify a healthy choice. A whole grain cereal should list a whole grain, such as whole wheat, whole oats or barley, as the first ingredient. Some whole grain cereals are also high in sugar. To limit your intake of high-sugar cereals, choose a cereal with less than 5 g of sugar per serving. However, it is important to note that cereals with added fruit, such as raisin bran, will have a higher sugar content. These cereals also make healthy food choices.
Good Source of Fiber
In addition to helping you meet your whole grain needs, breakfast cereal can also help you meet your daily fiber needs. A healthy diet should contain 21 to 38 g of fiber a day. When looking for a healthy breakfast cereal, select one with at least 3 g of fiber per serving, or, even better, 5 g per serving, says MayoClinic.com. Increasing the amount of fiber in your diet can improve constipation and help you manage your weight.
Naturally Low in Fat
Breakfast cereal is naturally low in fat, ranging from 0 to 3 g of fat per serving. It also makes a healthy breakfast choice when eaten with low-fat or nonfat milk. A healthy diet should limit fat intake to less than 20 to 35 percent of calories.
Source of Vitamins and Minerals
Many breakfast cereals are fortified with vitamins and minerals. This fortification can help you meet your micronutrient needs. People who eat breakfast cereal have higher intakes of vitamin A, B vitamins, iron, vitamin C, phosphorus and magnesium than people who skip breakfast, notes the American Association of Cereal Chemists.
References
- Center for Science in the Public Interest: The Best and Worst Breakfasts
- MayoClinic.com: What to Look for in Dry Cereal
- American Association of Cereal Chemists: Cereal Nutrition
- MyPyramid.gov: Grains
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
- McKinley Health Center: Macronutrients: The Importance of Carbohydrate, Protein and Fat
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