By Tanya Jolliffe, for SparkPeople
You have heard it said that breakfast is the most important meal of the day. While some people question this recommendation, others have quick and healthy breakfast favorites they regularly include at the beginning of their day. Many of us enjoy a warm bowl of oatmeal during the cold winter months and have created healthy recipes to tickle our taste buds. As the weather changes, some of us seek out cooler healthy breakfast alternatives like fruit smoothies, yogurt or cold cereal.
With all the food-labeling loopholes, selecting a healthy cereal can be tricky. Ignore the catchy claims on the front of the box and go straight to the nutrition facts label instead. Here's what to look for:
- Remember the "Rule of Fives": Choose cereals with at least 5 grams of fiber per serving, and less than 5 grams of sugar.
- Look for each serving to contain at least 3 grams of protein.
- Read the ingredients list. The top ingredients should be "whole wheat," or "wheat bran"-not just "wheat." These whole grains are naturally low in fat, and high in fiber.
- Avoid cereals that list hydrogenated oils, artificial dyes or colors, and chemical preservatives as ingredients-these have no place in a healthy diet!
|Cereal||Serving Size||Nutrition Profiling Index (NPI) Score||Total Carbs (g)||Fat (g)||Protein (g)||Fiber (g)||Sugar (g)|
|Post Spoon Size Shredded Wheat||1 cup||82||40 g||1 g||6 g||6 g||0 g|
|Kashi 7 Whole Grain Puffs||2 cup||82||30 g||1 g||4 g||2 g||0 g|
|Kellogg's Unfrosted Mini Wheat Bites||1 cup||82||46 g||1 g||6 g||6 g||1 g|
|Uncle Sam Flakes||3/4 cup||78||38 g||5 g||7 g||10 g||1 g|
|Fiber One - Original||1 cup||78||50 g||2 g||4 g||28 g||0 g|
|Nature's Path Synergy 8 Cereal||3/4 cup||78||24 g||1 g||3 g||5 g||4 g|
|Weetabix||1/2 cup||74||26 g||1 g||4 g||4 g||4 g|
|Kellogg's All-Bran Original||1/2 cup||72||23 g||1 g||4 g||10 g||6 g|
|Cascadian Farms Multigrain Squares||3/4 cup||70||25 g||0.5 g||3 g||2 g||4 g|
|General Mill's Cheerios||1 cup||58||20 g||2 g||3 g||3 g||1 g|
Click here for the 10 worst cold cereal choices!
How to Pick a Healthy Breakfast Cereal
No More Boring Oatmeal!
Eat Breakfast to lose Weight
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