I have always loved a big bowl of cereal at breakfast. I remember two of my favorites were Cap’N Crunchs Peanut Butter™ and Golden Grahams™. Looking now at the nutrition label, the serving size of the peanut butter cereal contains 21 grams of carbohydrates and 9 grams of sugar. I’m sure the Golden Grahams™ are not much better. I would have been better off eating a candy bar.
Of course that doesn’t mean you have to give up eating cereal. Follow these tips, always read the nutrition labels, and you can feel good about eating something that is nutritious and delicious.
Here are four things to consider when purchasing breakfast cereal:
Each serving of cereal should contain 5 grams of fiber, which would be roughly 20 percent of your daily intake. Since high fiber can be pretty bland, you may want to add fresh or dried fruit to make it taste better.
Believe it or not, there is one cereal that has no sugar. Ezekiel 4:9 Sprouted Whole Grain Cereal™ is made from healthy grains such as barley, lentils, soybeans, and whole sprouted spelt. As a bonus, it also has 8 grams of protein and 6 grams of fiber.
Chances are that you’ll be more satisfied with cereal that has a few grams of sugar, so aim for no more than 8 grams of sugar per serving.
This is where you need to be able to read and understand food labels. Some cereals are 200 calories for a ¼ cup of cereal. I don’t know about you, but that sure wouldn’t fill me up. Buy cereals that let you eat at least ¾ cup.
One cereal I can vouch for is Puffins™. You taste that extra crunch, it’s a little sweeter, and you can eat ¾ cup for just 110 calories. Plus, it packs a nutritional wallop at 5 grams of fiber.
When you’re checking the ingredients in your cereal, look for terms such as “whole wheat, or “whole oat.” If it just says “wheat,” that means it’s refined. Look for healthy grains such as quinoa, brown rice, millet, sorghum, or quinoa. If it contains corn or plain rice, don’t buy it.
Total™ is a good example of a cereal that contains whole wheat and you get 11 vitamins and minerals per one cup serving.