Ask the Nutritionist
Q:
I’m confused when it comes to breakfast cereals. There are so many to choose from! Can you recommend one that is both healthy and nutritious?
Diane W., East Hampton, CT
A:
Great question! Did you know that cereals are one of the biggest money-makers for supermarkets? Hence all that shelf space devoted to those bright, colorful boxes!
When choosing a cereal, scan the Nutrition Facts label for fiber, sugar, sodium, and protein content. Choose a fiber-rich cereal that lists a whole grain like whole wheat, oat, corn, or rye as one of the first in the list of ingredients. Sugars should be minimal. In general, look for cereals with at least 5 grams of fiber and less than 5 grams of sugar per serving. Sodium should also be kept to a minimum; a good rule of thumb is to have the calorie number per serving greater than the number of milligrams of sodium per serving. For protein, pick cereals with at least 3 grams per serving. Additionally, to get the most out of your cereal, pick brands that have at least 25 to 40 percent of your daily value of vitamins and minerals such as folic acid, zinc, and iron. And, try to avoid hydrogenated oils (trans fats), artificial colors or too many chemical preservatives.
Let’s take a quick look at some of the most popular healthy cereal choices:
Based on 1 cup of dry cereal.
Kashi GoLean is the clear winner for high fiber, low sodium, and high protein. Special K takes the prize for low calories and no fat. Kellogg’s Raisin Bran’s raisins add lots of sugar to the cereal: nearly five times as much sugar as in Special K. If you like raisin bran, my recommendation would be to buy plain cereal and add your own unsweetened raisins or other dried fruit like cranberries or dates.
Also consider how nutritious your cereal actually is. For nutrition content, Kashi GoLean falls far behind the others, offering no vitamins and only six percent of the daily recommended calcium. Raisin Bran, Special K, and Wheat Chex each provide some of the recommended daily nutrition, but none come close to Whole Grain Total’s 100 percent of daily recommended vitamins and minerals.
If you or your kids prefer sweeter cereals, you can choose a healthy cereal and add some fruit or nuts to the bowl. Fresh strawberries, blueberries or sliced bananas sweeten the cereal. When fresh fruits are not in season, both frozen and dried fruits are wonderful options.
If you choose well, cereal it is a healthful and nutritious way to start your day - or end it!
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