Healthy Food Choices: Cereals

Video Transcript

MICHELLE COOPER: Next, we are going to talk about cereal. With a wide array of cereals available in the market now, there is no doubt that people are confused about which cereal is best. The first thing you want to look for when you are picking out a cereal is you want to find one that has its number one ingredient: whole grain. We now know that whole grain increases the fiber in our diet, helps lower the LDL cholesterol, which is the bad cholesterol, which reduces our risk of cardiovascular disease. Number two, you want to check the fats. If there are trans fats or saturated fat, put the cereal back on the shelf. Those are the bad fats that actually raise your LDL cholesterol or your risk for heart disease. And the third thing that I tell people to look for is sugar. You want sugar to be at least number three on the list, because those ingredients are listed by weight. And little or no added sugar is going to be the best. Now, expensive does not mean better. For example, Cheerios are 100% whole grain. That is a great cereal choice. Another cereal which surprisingly does not make a good list is Product 19. This cereal is made with refined products and not whole grains. So remember, number one, you want to check the ingredient list or the label on the side, look for something made with whole grains. Make sure there are not any trans fat or saturated fats that are in the ingredient list. And the third thing you want to look for is make sure that sugar is at least number three on that ingredient list. It is always wise, too, if you are counting calories to make sure that you follow the portion sizes that are also on the food label. And add skim milk, not whole milk, to make a nutritious, low-fat breakfast.