Some cereals represent the ultimate in healthy breakfasts, especially when you add calcium-rich low-fat milk. Other cereals, however, can encourage tooth decay, weight gain and a poor nutritional profile. The combination of grain ingredients and additives is what makes or breaks a cereal's dietary value. Some ingredients add beneficial nutrients while others contribute detrimental fat and sugar. Cereals must meet calorie, nutrition and serving criteria in order to augment a healthy meal.
If Calories Are Low
Low calories mark a common factor in healthy cereals, namely because added fat and sugar are kept to a minimum. Avoid high-fat granola and frosted or flavored varieties, which increase calories and your risk for gaining weight, heart disease and type 2 diabetes. Instead, eat wheat and oat bran cereals, which pack the strongest nutrition into about 100 or fewer calories per suggested serving. Low-calorie cereals provide ample breakfast energy without threatening your daily calorie allowance or heart health.
If Fiber Content Is High
A healthy cereal breakfast imparts significant soluble and insoluble fiber to your diet, to fight cardiovascular and digestive system breakdowns. Besides their direct impact on your cholesterol level and digestive efficiency, fiber nutrients fill you up on fewer calories, to help you achieve a proper weight. The American Diabetes Association recommends buying a cereal with at least 3 g of fiber per serving. Some brands contain as much as 13 g in just ½ cup.
If Fortified Content Is High
With calorie and fiber criteria met, you can concentrate on the additional nutrition in different cereal brands to see which will make a healthy breakfast for you. Everybody needs the protein, iron and B vitamins in whole grains, to which manufacturers may add vitamin and mineral enhancements. If you are pregnant or over 50, for instance, you may need additional iron, folate or vitamin B-12. Fortified cereal is a better source for these nutrients than supplement pills, as the USDA reports, because you get the bonus of additional nutrition. Read the package label to view a cereal's calcium, magnesium, fiber and vitamins A, B, C, D and E content.
If Additions Are Healthy
Nutritious cereal remains healthy when you eat suggested portions and refrain from adding too many calories, fats or sugars. Avoid adding saturated fat from butter or whole milk to hot or cold cereals. Fat-free milk adds the same amount of important calcium as whole milk. For a healthy breakfast, avoid high-calorie nuts, dried fruits and table sugar, and top your cereal with fresh fruit instead.
Member Comments