Some varieties of cereal, such as granola, can pack in as much as 12 g of fat in just one serving. Other cereals, such as chocolate or fruit flavored varieties, can have as much as 30 g of sugar per serving. Many cereals are high in fiber and are fortified with essential vitamins and minerals, making them a more nutritious option for your morning meal. Low-fat and low-sugar cereals are your healthiest option, but knowing additional nutritional facts about each one can help you select the most nutritious low-fat options.
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Cheerios is a low-fat breakfast cereal, also low in sugar. Mayo Clinic recommends choosing a breakfast cereal that has 13 g of sugar or less in one serving. One three-quarter cup serving of plain Cheerios only contains 3 g of sugar and only 1.5 g of fat. Cheerios are also a good source of fiber, providing about 10 percent of your daily needs. Flavored Cheerios contain similar amounts of fiber and are also low in fat. Read the nutrition label to determine how much sugar is in each flavor because flavored Cheerios contain more sugar than the plain variety.
Wheaties is another variety of low-fat breakfast cereal that can be part of a healthy diet. A 3/4 cup serving of Wheaties only contains 1/2 g of fat. The same size serving also contains 3 g of fiber and only 4 g of sugar. Will Clower, author of "The French Don't Diet Plan: 10 Simple Steps to Stay Thin for Life" indicates that the best breakfast cereals are low in fat and contain additional nutrients such as zinc, iron, calcium and vitamins A and C. A serving of Wheaties provides almost half of your daily iron needs and about 10 percent of your daily vitamin A needs.
Shredded Wheat is low in fat with just 1 g per 1-cup serving. The Mayo Clinic website recommends Shredded Wheat spoon size as a low-fat morning meal because it contains 6 g of fiber and has no sugar in each serving. Shredded Wheat is fortified with several essential vitamins and minerals including zinc and folic acid, which increases the overall nutritional value of the cereal in addition to being low in fat. The Mayo Clinic website adds that the value of any low-fat breakfast cereal can be increased by adding skim milk and sliced fruit to increase your calcium and vitamin consumption without adding fat to your meal.
- Mayo Clinic: Healthy Breakfast: Quick, Flexible Options to Grab at Home
- "The French Don't Diet Plan: 10 Simple Steps to Stay Thin for Life"; Will Clower; 2006