How To Pick a Healthy Cereal
Whole-grains that are low in sugar and sodium form the foundation of a healthy breakfast. Look for whole wheat, whole-grain flour, whole-grain oats, or whole-grain brown rice when choosing a cereal.
Whole grains are higher in fiber, protein and nutrients, like iron, magnesium, selenium and B vitamins compared to white flour and other refined grains.
Fiber is good for digestion and gut health. The fiber in whole grains makes you feel fuller faster and stay full longer. Whole grains also keep your blood sugar more stable, preventing extra fat storage.
Protein can also help you feel satiated. While sweeter cereals may have only 1 or 2 grams of protein, healthier options can have upwards of 10 grams.
The combination of fiber, protein, and fat in a whole grain helps release starch slowly into your system, keeping blood sugar steady.
Low sugar
The recommended daily limit for added sugar is 25 g for women and 36 g for men. Look for lower-sugar cereals with less than 9 grams of added sugar per serving.
Low sodium
Salt makes sweet foods taste even sweeter. Choose a cereal with less than 200 milligrams of sodium per serving. Aim for lower if you have high blood pressure.
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Ways to boost your cereal
Manufacturers can pack a surprising amount of fat, sugar, and other unwanted ingredients into cereal. Always look at the nutrition label.
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Fruit. Topping your cereal with berries or other fresh fruit can add a little natural sweetness and give you a nutrient boost.
Nuts & Nut Butters. Nut butters and nuts, such as cashews, almonds, and peanut butter are not only tasty, but they also bring crunchy (or creamy) goodness and protein to your diet. Watch quantities, as they can be high in calories.
Seeds. A spoonful of seeds such as chia, flax, or pumpkin gives your cereal a nutty flavor. The additional protein will make you feel fuller longer too.
Spices. A pinch of cinnamon or pumpkin spice can give a bowl of cereal a punch. Spices are great alternatives to sweeteners because they add flavor without adding extra sugar or fats.
Yogurt. Yogurt provides a good source of protein and calcium. Try a scoop of plain low-fat yogurt or Greek yogurt to give your bowl a richness with added protein and flavor.
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Try one of these
365 by Whole Foods Market, Bite-Sized Wheat Squares Cereal Per 1 1/4 cup: 220 calories, 1 g fat (0 g saturated fat), 5 mg sodium, 47 g carbs (5 g fiber, 0 g added sugar), 7 g protein | Kashi® Whole Wheat Biscuits, Berry Fruitful Per 32 biscuits: 200 calories, 1 g fat (0 g saturated fat), 0 mg sodium, 47 g carbs (6 g fiber, 8 g added sugar), 7 g protein |
Bob’s Red Mill Old Country Style Muesli Per 1/4 cup: 140 calories, 3 g fat (0 g saturated fat), 0 mg sodium, 23 g carbs (4 g fiber, 0 g added sugar), 4 g protein
| Magic Spoon Peanut Butter Per 1 cup: 170 calories, 9 g fat (1.5 g saturated fat), 210 mg sodium, 10 g carbs (1 g fiber, 0 g added sugar), 14 g protein |
Cascadian Farm Organic Purely O’s Per 1 1/2 cup: 150 calories, 1.5 g fat (0 g saturated fat), 180 mg sodium, 31 g carbs (4 g fiber, <1 g added sugar), 4 g protein | Nature's Path Flax Plus Multibran Flakes Per 1 cup: 150 calories, 2 g fat (0 g saturated fat), 180 mg sodium, 31 g carbs (7 g fiber, 5 g added sugar), 5 g protein |
Ezekiel 4:9® Sprouted Whole Grain Cereal Per 1/2 cup: 180 calories, 1 g fat (0 g saturated fat), 160 mg sodium, 35 g carbs (6 g fiber, 1 g added sugar), 8 g protein | Post Great Grains Banana Nut Crunch Per 1 cup: 230 calories, 4.5 g fat (0.5 g saturated fat), 240 mg sodium, 45 g carb (5 g fiber, 9 g added sugar), 6 g protein |
Kashi GO® Chocolate Crunch Cereal Per 3/4 cup: 200 calories, 7 g fat (1.5 g saturated fat), 120 mg sodium, 32 g carbs (9 g fiber, 9 g added sugar), 10 g protein | Seven Sundays Organic Farmers Market Almond Date Muesli Per 1/2 cup: 240 calories, 6 g fat (1 g saturated fat), 0 mg sodium, 39 g carbs (6 g fiber, 0 g added sugar), 8 g protein |
Kashi GO® Cinnamon Crisp Per 1 cup: 220 calories, 4.5 g fat (0.5 g saturated fat), 190 mg sodium, 40 g carbs (13 g fiber, 8 g added sugar), 13 g protein | Three Wishes Grain-Free Cereal, Strawberry Per 1 cup: 130 calories, 2 g fat (0 g saturated fat), 50 mg sodium, 20 g carbs (3 g fiber, 3 g added sugar), 8 g protein |
Not all cereals are created equal. This guide will help you choose one that is both healthy and tasty.