How to Pick a Healthy Breakfast Cereal.

If you’re trying to lose weight, control cholesterol or diabetes, or just need a lot of energy, your best bet is a hot cooked healthy breakfast cereal of whole grains, such as oatmeal; or barley, brown rice or wheat berries cooked and served like oatmeal. Flavor it with raisins or other dried fruits, cinnamon, and perhaps a handful of nuts such as pinenuts.

If you prefer cold cereal, you need to check the list of ingredients carefully. We recommend that you avoid foods with partially hydrogenated oils (or “trans fats”), and they still show up in a few cereals (see the list below.)

Once you’ve eliminated all the brands made with refined grains or partially hydrogenated oils, check for ADDED sugars (you want little or none) and fiber (you want a lot.)

Check the list of ingredients instead.

The fiber content listed on the nutrition label can be confusing because it’s based on serving size, and very light cereals (such as puffed wheat) show little fiber per serving, but an acceptable amount when you adjust for weight. Cereals made from bran (the outer covering removed from whole grains) will have higher fiber content than cereals made from whole grains (which have the germ and starchy parts of the grains as well as the fiber), but they can be hard to digest.

Best healthy breakfast cereal.

While some cereals may seem healthy because they have the words “grain” or “fiber” in their names and the picture on the box makes them look like they contain wholesome ingredients, don’t be fooled. Many of these are packed with trans, refined grains, sugar, and salt. For example, Kellogg’s Mueslix and Post Fruit & Fibre both contain trans fats, while Rice Krispies and Special K are made from refined grains (as opposed to whole grains).

read the healthy breakfast cereal label.

Next, you should choose a cereal that is high in fiber; it should ideally contain at least 10% fiber per serving size, or 3g to 6g of fiber per 30g serving. Very high-fiber choices have over 6g of fiber per 30g serving.

Don’t buy cereals that contain the words “partially hydrogenated” — which indicate that they contain trans fats — or that have a lot of added sugar. As a general rule, avoid cereals with over 9% fat (or over 2.7g of fat per 30g serving), over 27% sugar (or 8g per 30g serving) and over 180mg of sodium per 30g serving.

Many cereals are now fortified with essential vitamins and minerals, so you may want to choose fortified brands for an added health benefit.

Note: Ingredients and nutrition facts vary from country to country and even from state to state, so read labels carefully before buying, to have the healthy breakfast cereal.

healthy breakfast cereal - Whole Grain TOTAL

healthy breakfast cereal - General Mills

This tasty blend of whole grains meets almost all the requirements outlined above to a “T.” It is low in saturated fat (as are all the cereals on this list) and cholesterol, and contains only 97 calories, 1g of fat and 5g of sugars per 30g serving. Whole Grain TOTAL slightly exceeds the recommended amount of sodium with 192mg, but this is hardly dramatic.

Other good stuff in TOTAL, and tasty healthy breakfast cereal choices.

In addition, TOTAL is a good source of dietary fiber, as well as an excellent source of many essential vitamins and minerals, such as B6, B12, C, E, folate, niacin, riboflavin, thiamin, pantothenic acid, calcium, iron, and zinc.

healthy breakfast cereal - Frosted Mini-Wheats.

healthy breakfast cereal - Kellogg’s

Believe it or not, those tasty little frosted wheat squares you’ve been enjoying since you were a kid are an excellent choice. However, make sure to stick to the original kind (hey, you still get tasty frosting!), as the Maple and Brown Sugar and Vanilla Creme flavors are packed with sugar. A 30g serving of the original kind contains only 102calories, less than 1g of fat, 3g of fiber, 6g of sugar, and 3mg of sodium.

healthy breakfast cereal - Fiber One

If you just can’t get used to the taste and texture of this cereal on its own, you can try mixing a small portion of it into your regular cereal for a fiber kick. With 59 calories, 1g of fat, 14g of fiber, no sugar, and 129mg of sodium per 30g serving, you’ll get the benefits of adding fiber to your diet with hardly any extra calories. Fiber One is also a good source of many vitamins and minerals, such as B6 and B12, folate, niacin, riboflavin, thiamin, iron, magnesium, and zinc.

healthy breakfast cereal - Cheerios

Yup, good ol’ Cheerios are good for you. A 30g serving of plain Cheerios contains 111 calories, 2g of fat, 4g of fiber, and 2g of sugar. You also get a nice serving of vitamins and minerals like thiamin, riboflavin, niacin, B6, folate, B12, iron, zinc, and manganese.

healthy breakfast cereal - Post Grape-Nuts Flakes.

healthy breakfast cereal - Kraft

This cereal, which contains neither grapes nor nuts, is actually a healthy breakfast cereal choice. However, make sure to buy the flakes and not the regular cereal, which contains a lot more calories, sugar and sodium. A 30g serving of flakes has 106 calories, 1g of fat, 3g of fiber, 5g of sugar, and 140mg of sodium.

It is also a good source of vitamins A, B6, B12, thiamin, riboflavin, niacin, folate, and iron.

Healthy Breakfast Cereal- make a healthy choice.

It’s possible to choose healthy breakfast cereal that are tasty, too. If your favorite healthy breakfast cereal doesn’t appear on this list, refer to the criteria outlined at the beginning of the article to determine if it’s good for you or not. Enjoy!

Healthy Breakfast Cereal - What’s Right, What’s Wrong And Why It Matters.

What’s right is that it’s a healthy breakfast cereal choice because it contains essential vitamins and minerals is based on rolled oats which are an excellent source of thiamine, iron, and dietary fibre. Fibre is helpful in reducing cholesterol levels in the bloodstream.

Seeds like sunflower seeds which are an excellent source of dietary fibre, some amino acids (especially tryptophan.) Vitamin E, B Vitamins (especially vitamin B1 or thiamine, vitamin B5 or pantothenic acid and folate and pumpkin (pepita) seeds which are a great source of protein and mineral irons, as well as zinc, manganese, magnesium and potassium.

Also nuts like dates, which may be considered as an almost ideal food, providing a wide range of essential nutrients and potential health benefits. What’s wrong with some store bought healthy breakfast cereal is; ADDED SUGAR. Sugar has been referred to as poison. Refined sugar has a bad reputation for contributing to tooth decay, weight gain increasing the chances of developing diabetes and obesity. The other nasty side effects of sugar are; aging your skin, depressing your immune system and sugar is the preferred fuel of cancer cells.

Consider this… when buying healthy breakfast cereal (or any other foods for that matter) normally listed under ‘total carbohydrates’ are the amount of sugar each product contains… check them out first before you buy.

As you’re aware, some food groups have proven to be more beneficial over the long term for your health. Given its amazing potential for human health and great nutritional value,  especially homemade healthy breakfast cereal is a natural choice for a healthy lifestyle.

Enjoy your healthy breakfast cereal.

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