A diet based on cereal can be a way to reduce calories and still get plenty of basic vitamins and minerals. Cereal diets are cost-effective and require little preparation time. According to the American Council on Exercise, a well-balanced diet should consist of protein, complex carbohydrates and healthy fats. Although cereal does not contain all the vitamins and nutrients a diet should have, it can provide the bulk of your daily calories.
Calories
Before you begin a complete cereal diet, it's important you assess your caloric needs and how many you should reduce for your diet to be effective. According to MayoClinic.com, you should try to get roughly 20 percent of your daily calories as protein; around 50 percent from complex carbohydrates; and 20 to 35 as healthy fats. Cereals are not a significant source of protein or dietary fat, thus you should try to get your daily recommended amounts from other food sources whenever possible in order to avoid deficiency related issues.
Types of Cereals
The main types of cereal to choose from are either served hot or cold. Hot cereals are usually more nutritious and less processed. Hot cereals include oatmeal, farina and grits. Oatmeal and farina include high amounts of fiber and are a great source of B vitamins. Grits -- a type of grain made from corn -- is a good source of iron and includes small amounts of vitamin C and A. Cold cereals are generally more processed and although most claim to be made from whole wheat, they tend to contribute high amounts of sodium, sugar and other artificial ingredients. Reading the label on products can help you make the best cereal choices. Shredded wheat and anything marked whole grain make the best cold cereals.
When to Eat
Cereals can be eaten at any time of the day and will provide most of your daily carbohydrate calories. While on a cereal diet, you should try to have one small cup of cereal for every meal. Try having four to five servings of cereal per day. Since cereals can be high in fiber, they can keep you feeling full longer making it less likely you'll snack or overeat between meals. Try not to add any sugar or salt to cereals when possible and use skim or low-fat milk with your cold cereals. Depending on your dietary goals, you might want to up or lower your cereal intake based on your target calories.
Considerations
Eating a diet of mostly cereals can be healthy if you are sure to include other foods sources throughout the day. Try adding some fruit to your cereal to raise your vitamin and anti-oxidant intake. You can also add milk or protein powder to your hot cereals for some extra protein. Adding nuts like almonds or cashews to oatmeal is a great way to get your recommended daily amount of healthy fats. To make sure your cereal diet offers you the proper amount of nutrition, always consult a licensed dietitian or your doctor prior to beginning your program.
References
- "Lifestyle and Weight Management Consultant Manual"; American Council on Exercise; 2008
- MayoClinic.com: Healthy Diet
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