Cold cereal is a popular breakfast choice and if you select your cereal carefully, you can have the foundation of a healthy breakfast. According to the Total cereal website, all Total cereals contain whole grains and provide 100 percent of the daily value for at least 11 vitamins and minerals. Whole-grain Total is the lowest in calories and sugar among the Total cereals.
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A 30 g serving of Total whole-grain cereal has 100 calories and 2 g protein. It has only 0.5 g fat and no unhealthy saturated or trans fat. The cereal has 23 g total carbohydrates with 5 g sugar and 10 percent of the daily value for dietary fiber. Eating the cereal with a half cup of skim milk adds another 40 calories. Unlike Total Plus Omega-3s cereal, plain Total whole-grain cereal does not have the heart-healthy omega-3 fats from flaxseed.
Vitamins and Minerals
A fortified breakfast cereal can help you meet your nutrient requirements and Total whole-grain cereal contains 100 percent of the daily value for 12 vitamins and minerals. These include the antioxidant vitamins C and E as well as the B vitamins. To promote strong bones, the cereal has 25 percent of the daily value for vitamin D and 100 percent of the daily value for calcium. It has 100 percent of the daily value for iron to help prevent iron deficiency anemia.
Whole grains contain the germ, bran and endosperm components of the grain kernel and are natural sources of fiber, vitamins, minerals and healthy fats. Eating whole grains instead of refined carbohydrates such as white flour may reduce the risk of cardiovascular disease by lowering LDL cholesterol and triglyceride levels. According to the Harvard School of Public Health, whole grains may also protect against diabetes, colorectal cancer and constipation. General Mills states that whole-grain Total cereal has 100 percent whole-grain wheat in it.
According to MayoClinic.com, adults who eat a healthy breakfast may be more able to control their weight than adults who skip breakfast. They may also have better mental focus in the morning and be more likely to have a better overall diet with more vitamins and minerals and less fat and cholesterol. A healthy breakfast can help children concentrate and learn better, stay healthier and have more energy. Whole-grain Total is a ready-to-eat cereal that is low in fat and high in nutrients, making it a convenient part of a healthy breakfast.
When you make breakfast, you can use advice from MayoClinic.com to guide your decisions. For example, choose a cereal with less than 14 g sugar and at least 3 g fiber per serving. If you are counting calories, choose a cereal with fewer than 120 calories per serving. Whole-grain Total cereal meets all of these recommendations. To make a balanced breakfast, you can add a fruit or vegetable, a serving of dairy and a lean protein to your meal.