Not all cereals are created equal. Some are high in fiber and fortified with nutrients, but others are loaded with added sugars. High-fiber cereals are a nutritious breakfast, but you may be wondering if they are a smart snack choice as well. The calories you consume between meals should come from nutrient-dense foods, and some cereals fit the bill. More importantly, your snacks should provide some nutrients while satisfying your hunger so you do not end up filling up on more calories than a healthy snack should contain.
Low in Calories
Your goal with a snack is to fill your stomach until your next meal, but it is important to choose healthy foods that do not contain a huge number of calories. Many breakfast cereals are low in calories, and eating a 1/2 cup to 1 cup sized serving will provide a snack that weighs in between 100 and 150 calories, which is a nutritious goal. Snacks are meant to supplement the calories you consume at meal times, and cereal is a healthy choice because it will not cause you to go overboard with your food consumption.
Fiber
The best snacks have some fiber, which helps satisfy your craving to eat but will also keep you feeling full so you do not end up eating additional snacks and consuming too many calories between meals. Read the nutrition labels on your favorite cereals and choose one that has at least 2 g of fiber per serving. Look at the ingredient label to see if the first ingredient is whole grains because these types of cereals contain a healthy dose of fiber. Choosing high-fiber cereals between meals is a nutritious way to stave off hunger and get plenty of nutrition as well.
Vitamins
Many brands of breakfast cereal are fortified with vitamins. Vitamin D is often added because many people are deficient in this vitamin that helps your body absorb calcium. Many cereals are also fortified with folic acid, a B vitamin crucial for DNA formation that may also help prevent neural tube birth defects. Other cereals have added vitamin A, which you need to promote the health of your eyesight. Read the nutrition label and choose a cereal with several different vitamins.
Minerals
Some cereals also contain added minerals that make eating it between meals a healthy choice. Calcium is one, which you need for bones and teeth. You many not be able to eat your cereal with milk, so choosing one with added calcium helps you get plenty of this mineral. Iron is another common mineral added to breakfast cereals and helps encourage proper formation of hemoglobin and also plays a role in making sure your body gets enough oxygen. Potassium, magnesium and zinc are also included in smaller doses.
References
- "American Dietetic Association Complete Food and Nutrition Guide"; Roberta Larson Duyff and American Dietetic Association; 2006
- Jane Brody's Good Food Book"; Jane E. Brody; 1985
- USDA Nutrient Database: Nutrient Data Laboratory
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