Eating a healthy breakfast can help you concentrate better in the morning, get more vitamins and minerals, control your weight and eat less fat and cholesterol throughout the day. Healthy breakfast cereals provide nutrient-rich components that can help you stay full throughout the morning.
High Fiber
Adults should get 20 to 30 g of fiber each day, according to the Harvard School of Public Health. Look for cereals with high fiber content. Your body digests fiber-rich foods slowly, allowing you to stay full longer. Fiber adds bulk to your meal without adding excess calories, meaning you can eat more without exceeding your calorie needs. Fiber also promotes healthy digestion, and diets rich in fiber might reduce your risk of heart disease and diabetes, according to the Harvard School of Public Health.
Whole Grains
Cereals made with whole grains, such as oats, oat bran, wheat bran and corn typically contain more fiber than cereals made with refined grains, meaning they will keep you full longer. At least half of the grains you eat each day should be whole grains, according to the Centers for Disease Control and Prevention. A high intake of whole grains can lower total cholesterol, LDL cholesterol, triglycerides and insulin levels, reducing the risk for cardiovascular disease, according to the Harvard School of Public Health.
Low Sugar
High-sugar cereals and other refined grains cause blood sugar to rise quickly, while high-fiber foods have a steadier, gentler effect on blood sugar. Keeping your blood sugar under control can help rein in your appetite as well. Furthermore, the American Heart Association recommends limiting intake of added sugar from foods such as cereals and other packaged foods. Women should limit their sugar intake to 100 calories, or 24 grams, per day, and men to 150 calories, or 36 grams, per day. Many cereals contain more than 10 g of sugar per serving. Check nutrition labels and choose cereals with less added sugar.
Considerations
A healthy breakfast should include whole grains, low-fat protein and fruits or vegetables, according to the American Dietetic Association. To round out your breakfast, have your cereal with low-fat or fat-free milk or yogurt and top it with fresh fruit, such as bananas, blueberries, apples or peaches. Milk and yogurt provide good sources of calcium and protein, and fruit provides additional fiber, as well as essential nutrients such as potassium, vitamin C and vitamin A.
References
- MayoClinic.com: Healthy Breakfast
- Harvard School of Public Health: Fiber
- American Dietetic Association: Better Breakfasts
- Harvard School of Public Health: Breakfast Cereal Sugar Content List
- American Heart Association: Sugars and Carbohydrates
- Harvard School of Public Health: Health Gains from Whole Grains
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