Ask the Nutritionist
Q:
I've read the Modern Menus article on breakfast cereals, but I tend to eat on the run. Can you suggest a good choice for a breakfast bar?
Candace L., Dover, NJ
A:
Between work, family and errands, it's no wonder many of us are eating on the go these days. But is that always a smart choice? Here's a look at the nutrition content of various breakfast and cereal bars:
As you can see, the bars vary quite a bit in calories and content. The lowest in calories, sodium, and fat (per gram) is Quaker Breakfast Bars, which is interesting since the first two ingredients of these bars are sorbitol (a sweetener) and high fructose corn syrup. If you read our breakfast cereal discussion, you'll find that the majority of healthy cereals had whole wheat as a first ingredient. You'll find very little fiber in any of these bars.
The other notable feature of all of these bars is that the main ingredient is sugar (or some processed form of it) meaning these bars contain almost no actual fruit and don't offer much in terms of vitamins and minerals. In comparison, whole grain cereals offer a variety of nutrients, including B vitamins and fiber.
We should point out that some specialty diet bars, such as Slim Fast or Atkins, pack in more nutrition than other breakfast bars. But these bars are usually fortified (meaning the vitamins and minerals are added to the product) and are often made with chemicals and processed ingredients.
If you're looking for protein, while Kellogg's Cereal and Milk Bars is the clear winner here, although none comes close to the amount found in a single cup of dry cereal. Keep in mind that many of these bars contain very little calcium, while a bowl of cereal with milk would satisfy one daily recommended serving.
Finally, remember that it is recommended you take time to eat your meals. Sitting down at a table and paying attention to the food in front of you is the surest way not only to enjoy what you're eating, but to feel satisfied at the end of a meal and prevent unnecessary snacking that leads to weight gain. In addition, there's no better way to start your day than with a hearty breakfast. If you must eat on the run, we recommend packing a slice of toast (whole wheat, rye, or oat bran) with peanut butter and a banana, or having an apple with some raisins and a yogurt cup.
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