Know Thy Breakfast Cereal

Reviewed By:
Susan Janoff, MS RD LD/N

Breakfast cereals are not just for breakfast anymore. Cereals have become a popular food item for lunch, as a snack and even as part of dinner.

Choosing the right cereal can make a big difference in your health. Cereals should be high in fiber and low in added fat and sugar. However, some cereals are low in the things you want and high in the things you don't want.

For instance, you may not think granola cereal is high in fat, but it can add a whopping 28 grams of fat per half-cup serving (and that's before adding milk). Choose low-fat granola, which adds just 2 to 3 grams of fat per half-cup serving. Or add a little healthy fat to your cereal, such as walnuts or almonds, which add a feeling of fullness and reduce midmorning hunger.

Some tips for buying nutritious hot or cold cereals:

• Always check fiber content. A general rule of thumb is to buy a cereal with at least 2.5 grams of fiber per serving.
  
  
• Check the nutrition facts panel and make certain that a cereal contains at least 25 percent of all the vitamins and minerals listed in the panel.
  
  
• Look for the words "whole grain." This type of grain includes the most nutrients and other healthful components, including fiber.
  
  
• Choose cereals with raisins, a good source of fiber. Raisins are considered by some to be nature’s candy because of their naturally sweet flavor. The sugar raisins provide is far less than the sugar contained in sweetened or frosted cereals.
  

A study by the National Heart, Lung and Blood Institute found that children who included cereal in their breakfast were more likely to have a healthy weight than those who did not. Researchers have also found that children who included cereal at breakfast were at lower risk for being overweight.

But what if you have family members who insist on sugary cereals? Try mixing a healthier type of cereal with the less nutritious cereal and use low-fat or fat-free milk. By mixing their preferred cereal with a healthier type, you are showing them two things: (1) you will allow them to eat their favorite foods, and (2) healthier food tastes okay. Eventually you may be able to wean them off the junk food.

A creative way to turn plain cereal into a sweet cereal for picky family members is to add berries or slices of banana, peach, mango, apple or pear. Or you may try adding a teaspoon of powdered milk, which can sweeten the cereal without adding sugar.

Consider making your own cereal. For example, combine slow-cooked oatmeal, walnuts, fresh or frozen blueberries, ground flaxseed, ground toasted soybeans, ground pumpkin seeds, wheat germ, cinnamon and a little salt. It microwaves in just five minutes and is nutritious, tasty and filling. You can get these ingredients in many supermarkets, not just health food stores. Keep a batch of the dry mixture in the fridge and you'll always have a quick and satisfying start to the day.

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