By SAND Organization Liaison Madelynn Trummel
Frosted Flakes may taste G-r-r-e-a-t, but are they G-r-r-e-a-t for you? The high sugar content of some cereals on the market these days may make breakfast cereal “magically delicious”, but provide very few nutritional benefits. Don’t worry though, there is a way to still enjoy your easy bowl of breakfast cereal AND get the protein, vitamins, and minerals needed to start your day off right!
What should you look for on a box of cereal?
100% Whole Grains. The words “whole grain” mean that the entire kernel of wheat (the germ, endosperm, and bran) was used in making the cereal. Each of the three components provide a valuable health benefit. The germ, or core of the kernel, contains healthy fats as well as Vitamin E and B vitamins. The endosperm, or the middle part surrounding the germ, provides protein and some carbohydrates. Finally, the bran, or the kernel’s protective covering, is rich in fiber and B vitamins. Whole grain oat-based cereals are also a good option.
Whole Grain Cereals: Post Shredded Wheat, Cascadian Farm Organic Granolas
Sugar Content. Pay close attention to the grams of nutrition listed on the label as well as the ingredients list. If sugar is listed as one of the first three ingredients, it would be best to select a different type. A good benchmark to aim for is 7 or less grams of sugar per serving. Dried fruit is also a telltale sign of a high amount of sugar in a cereal. The fruit is typically sugar coated and rapidly raises one’s blood sugar.
Super Sugary Cereals: Quaker Oats, Honey, Raisins & Almonds Granola (26g), Honey Smacks (20g), Cocoa Pebbles (15g), Reese’s Puffs (13g)
Fiber. Many Americans do not reach the RDA of 25-38 g of fiber each day. Breakfast cereal is an excellent opportunity to boost your fiber intake! Many varieties fortify their cereals with functional fiber in addition to the dietary fiber already found in whole grains.
High-fiber cereals: Barbara’s Cinnamon Puffins (6g,) Go Lean Vanilla Graham Clusters (9g), Post Grape Nuts (7g), Unfrosted Mini Wheats (8g), Fiber One (14g)
Protein. Protein has many functions in the body and should make up 10-35% of the calories consumed per day. Protein is also known to help you feel full longer so it is an important element to have in your daily breakfast!
Quaker Cinnamon Oatmeal Squares (6g), Bear Naked Cinnamon Granola (6g)
Give your cereal a makeover!
Add fresh fruit! Fresh berries, bananas, and other fruits are a much healthier alternative to dried, sugar-coated fruit on your cereal and they make it taste even better!
Sprinkle nuts and seeds on top! Adding a handful of almonds, walnuts, or other nuts is an excellent way to sneak more protein into your cereal. Flax seeds and chia seeds are great sources of Omega-3 fatty acids which most Americans do not consume enough of.
Don’t forget the milk! Not only does milk add a serving of dairy to your breakfast, but it also has been known to make the iron in cereal more bioavailable. Pouring a little kefir on your cereal is also a great way to get some added probiotics to your diet.
Sources:
Cleveland Clinic: https://health.clevelandclinic.org/2016/12/love-cereal-how-to-boost-nutrients-and-stay-full-longer/?utm_source=marketo&utm_medium=email&utm_campaign=health+essentials+02-21-2017&utm_content=story3+image&mkt_tok=eyJpIjoiTWpZMlpHWTRNalF3WVd
SayIsInQiOiJ1cHhZYXVuRjUzWnExU0NTQWNrQ0xTY25yYUZcL3FGeEtxMHdUYVp
VQTBadlBIb1ZcLzhoQVBYb2VhUUl0MHlMQ0tkT1wvb2tNSEw5RFJYV3kzTkNNXC83eHlIOHF6OUhReTBa
Tm14OTUxRHY1R3RXVkY2V21mdkpTZEFlam95bFN0Z1cifQ%3D%3D
Eat This, Not That: http://www.eatthis.com/best-beakfast-cereals-to-eat-for-weight-loss
What should you look for on a box of cereal?
100% Whole Grains. The words “whole grain” mean that the entire kernel of wheat (the germ, endosperm, and bran) was used in making the cereal. Each of the three components provide a valuable health benefit. The germ, or core of the kernel, contains healthy fats as well as Vitamin E and B vitamins. The endosperm, or the middle part surrounding the germ, provides protein and some carbohydrates. Finally, the bran, or the kernel’s protective covering, is rich in fiber and B vitamins. Whole grain oat-based cereals are also a good option.
Whole Grain Cereals: Post Shredded Wheat, Cascadian Farm Organic Granolas
Sugar Content. Pay close attention to the grams of nutrition listed on the label as well as the ingredients list. If sugar is listed as one of the first three ingredients, it would be best to select a different type. A good benchmark to aim for is 7 or less grams of sugar per serving. Dried fruit is also a telltale sign of a high amount of sugar in a cereal. The fruit is typically sugar coated and rapidly raises one’s blood sugar.
Super Sugary Cereals: Quaker Oats, Honey, Raisins & Almonds Granola (26g), Honey Smacks (20g), Cocoa Pebbles (15g), Reese’s Puffs (13g)
Fiber. Many Americans do not reach the RDA of 25-38 g of fiber each day. Breakfast cereal is an excellent opportunity to boost your fiber intake! Many varieties fortify their cereals with functional fiber in addition to the dietary fiber already found in whole grains.
High-fiber cereals: Barbara’s Cinnamon Puffins (6g,) Go Lean Vanilla Graham Clusters (9g), Post Grape Nuts (7g), Unfrosted Mini Wheats (8g), Fiber One (14g)
Protein. Protein has many functions in the body and should make up 10-35% of the calories consumed per day. Protein is also known to help you feel full longer so it is an important element to have in your daily breakfast!
Quaker Cinnamon Oatmeal Squares (6g), Bear Naked Cinnamon Granola (6g)
Give your cereal a makeover!
Add fresh fruit! Fresh berries, bananas, and other fruits are a much healthier alternative to dried, sugar-coated fruit on your cereal and they make it taste even better!
Sprinkle nuts and seeds on top! Adding a handful of almonds, walnuts, or other nuts is an excellent way to sneak more protein into your cereal. Flax seeds and chia seeds are great sources of Omega-3 fatty acids which most Americans do not consume enough of.
Don’t forget the milk! Not only does milk add a serving of dairy to your breakfast, but it also has been known to make the iron in cereal more bioavailable. Pouring a little kefir on your cereal is also a great way to get some added probiotics to your diet.
Sources:
Cleveland Clinic: https://health.clevelandclinic.org/2016/12/love-cereal-how-to-boost-nutrients-and-stay-full-longer/?utm_source=marketo&utm_medium=email&utm_campaign=health+essentials+02-21-2017&utm_content=story3+image&mkt_tok=eyJpIjoiTWpZMlpHWTRNalF3WVd
SayIsInQiOiJ1cHhZYXVuRjUzWnExU0NTQWNrQ0xTY25yYUZcL3FGeEtxMHdUYVp
VQTBadlBIb1ZcLzhoQVBYb2VhUUl0MHlMQ0tkT1wvb2tNSEw5RFJYV3kzTkNNXC83eHlIOHF6OUhReTBa
Tm14OTUxRHY1R3RXVkY2V21mdkpTZEFlam95bFN0Z1cifQ%3D%3D
Eat This, Not That: http://www.eatthis.com/best-beakfast-cereals-to-eat-for-weight-loss