How to Pick the Healthiest Cereal

Healthy SELF, SELF Magazine

April Daniels Hussar,SELF magazine

Cereal is a great option for breakfast or even for a snack, but choosing the right one on crowded supermarket shelves can be confusing. One box could be a good source of fiber, vitamins and minerals while the one next to it could be a sugar and calorie bomb.

Whether you like your cereal hot, cold, sweetened or unsweetened, take my guidelines on your next grocery trip to ensure you make the best choice.

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Unsweetened cereal is a great healthy option because you avoid added sugars; however, some still rank better than others on the nutritional scale. SELF's Healthy Food Award guidelines make it easy to find your best bets. Look for an unsweetened cereal that meets these recommendations per 1/2 cup serving:

- 130 calories or less
- No sugar/sweeteners added (1 g or less sugar)
- At least 3 g fiber
- No more than 250 mg sodium per cup
- Whole grain is the first ingredient.
- No partially hydrogenated oils

If you just can't resist a little sugar in your cereal, that's ok, too. You'll just want to make sure your sweetened cereal still provides you with the important nutrients you need to start your day off right. To increase the nutritional value even more while still enjoying some sweet flavor, consider mixing half a serving of unsweetened cereal with half a serving of your sweetened cereal. It's the best of both worlds! When choosing a sweetened cereal, make sure it follows these guidelines per 1/2 cup serving:

- 100 calories or less
- No more than 6 g sugar
- At least 3 g fiber
- No more than 250 mg sodium per cup
- Whole grain is the first ingredient.
- No partially hydrogenated oils

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If you are a granola fan like I am, you know how satisfying this crunchy, flavorful cereal option is! You probably also already know that it can be packed with calories. To make the healthiest choice, choose a granola that (per 1/4 cup serving) is:

- 140 calories or less
- No more than 5 g sugar
- At least 2 g fiber
- No partially hydrogenated oils

Hot cereals are total comfort food for me. Oatmeal, grits and cream of wheat are all delicious options. Whether you buy an instant or traditional version, these recommendations will help you get the most nutritional bang for your buck:

- No more than 2 g sugar per 100 calories
- At least 2 g fiber per 100 calories
- No more than 80 mg sodium per 100 calories
- Oats (for oatmeal), corn (for grits) or whole wheat (for cream of wheat) are the first ingredients
- No partially hydrogenated oils

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Dried or freeze-dried fruits are showing up more and more in cereals these days. Raisins, strawberries and even cherries can add great flavor and jazz up any whole-grain cereal. While they will increase the sugar content slightly due to the natural fruit sugars, the key is to find one without unnecessary added sugars. These recommendations (per 1/2 cup serving) will make choosing a fruit-filled cereal a breeze:

- 100 calories or less
- No more than 7 g sugar
- At least 4 g fiber
- No more than 250 mg sodium per cup
- Whole grain is the first ingredient.
- Sugar or high fructose corn syrup is not listed in the first three ingredients
- No partially hydrogenated oils

What are your favorite types of cereal, and what guidelines do you follow to pick the best one?


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