Choose 100% Whole Grain Options
- When selecting a cereal for breakfast, opt for those with 100% whole grains. Look for whole grain ingredients listed at the beginning of the ingredient list.
- Don’t rely on package claims like “made with whole grains” or “contains whole grains.” Instead, carefully scrutinize the ingredient list to identify the types of grains used and their quantities.
Choose Cereals with at Least 5g of Fiber per Serving
- In addition to choosing a cereal that provides a minimum of 5g of fiber per serving, stick to the suggested serving size. Avoid overeating, as it will increase your intake of calories, sodium, and sugar.
- While more cereal means more fiber, it also means consuming more calories, sodium, and sugar.
Opt for Reputable Brands
Select products from well-known and trusted brands like Milo, Kellogg’s, and Familia. Avoid cereals from unknown or questionable sources to ensure you’re getting a quality product.
Avoid Cereals with Dried Fruit
- Dried fruit in cereals is often coated in sugar, leading to a higher sugar intake.
- If you want to include fruit with your cereal, opt for fresh or unsweetened dried fruit. Simply add it to your whole grain cereal for a healthier option.
Pay Attention to Sugar, Protein, Sodium, and Fat Content
- Choose cereals with minimal sugar—look for options with 4 to 8g of sugar per serving. Avoid products with higher sugar content.
- Select cereals with at least 3g of protein per serving to ensure adequate energy levels. Even better, aim for 10g or more of protein per serving, equivalent to the protein in two medium-sized eggs.
- For sodium, look for options with at least 180mg per serving. When it comes to fat, opt for low-fat options, as some cereals can be high in fat, especially saturated fat from oils in the grains.
Pair with Non-Fat or Low-Fat Milk
Complete your breakfast by pairing your cereal with non-fat or low-fat milk. You can also substitute cow’s milk with soy milk or any other beverage of your choice, as long as it’s low in fat and sugar.
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