Getting Serious About Cereals

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GETTING SERIOUS ABOUT CEREALS

Cereal is a great way to break the fast and start your day with a dose of cholesterol lowering fiber. But be aware, cereals can be a source of sugar, fat and empty calories. Below are some tips to selecting healthful cereals to start your day right.

Read food labels This is the only way you know what you’re really eating. Try to pick out a cereal that has at least 5 grams of fiber per serving and less than 8g of sugar. There are so many tasty high-fiber, low sugar cereals out there so if you don’t like one, try a different one.

Compare sodium content Cereal is one of the top foods that can be loaded with sodium. It can range anywhere from 0 milligrams to over 400 milligrams per serving, which is surprising to most people since cereal doesn't even taste salty. Salt is used as a preservative in many boxed and canned goods. A cereal is considered low in sodium if it has < 140 milligrams per serving.

Note serving sizes Serving sizes can vary widely depending on the cereal’s density. High-fiber cereals and granolas tend to have much smaller serving sizes than low-fiber flake cereals. If you choose to eat more than one serving, make note of the extra sugar and calories you’re getting.

Measure your portion It’s easy to overdo it with portion size so try using a measuring cup to get an idea of what a serving looks like, especially if you’re watching your weight. You might be surprised how small a serving is. Using a small bowl also helps keep your portions in check.

Beware of high-calorie additions While good for you, dried fruit and nuts can really add up quick calorie wise. Be sure to also check the ingredient list for added sugars. They can be disguised as healthy sounding ingredients like “brown rice syrup” and “cane juice.”

Don’t be swayed by healthful sounding names Food marketers do a great job at making low-fiber, sugar-laden cereals sound healthy. Kellogg’s Smart Start and Harmony cereals, for example, are both low in fiber and Raisin Bran is loaded with sugar.

Begin slowly Gradually transition to high-fiber cereals if your current diet is low in fiber. Too much too soon can cause stomach upset, especially if you’re not drinking enough water.

If your favorite cereal is low in fiber, don’t despair! You can add fiber to this important meal by adding fresh berries and dried fruit (such as raisins, dried apricots, dried cranberries or dried plums) to your bowl or by including fruit as a side dish. You can even mix your favorite cereal with a high-fiber cereal.

CEREAL POINTERS

The following cold cereals, listed in alphabetical order by brand, contain at least 5 grams of fiber per serving.

Cereal Serving Fiber Calories Sodium Size (grams) (mg) Barbara’s Puffins ¾ cup 5 90 90 Erewhon Raisin Bran 1 cup 6 170 100 Familia Original Swiss Muesli ½ cup 5 200 0 General Mills Fiber One Bran Cereal ½ cup 14 60 130 General Mills Wheat Chex 1 cup 5 180 420 Health Valley Golden Flax ¾ cup 6 190 80 Kashi GoLean ¾ cup 10 120 35 Kashi GoLean Crunch 1 cup 8 190 95 Kashi Good Friends ¾ cup 8 90 70 Kashi Heart to Heart ¾ cup 5 110 90 Kellogg’s All Bran – Original ½ cup 10 80 80 Kellogg’s Complete Wheat Bran Flakes ¾ cup 5 90 210 Kellogg’s Raisin Bran 1 cup 7 190 350 Nature’s Path Optimum Power Breakfast 1 cup 10 190 230 New Morning Kamutios 1 cup 5 120 15 Post Grape Nuts ½ cup 5 210 340 Post Shredded Wheat 1 cup 6 170 0 Quaker Crunchy Corn Bran ¾ cup 5 90 230

Quaker Squares 1 cup 5 210 250 Uncle Sam 1 cup 10 190 135

Hot Cereals Winners Fiber Losers

These hot cereals contain at least 3 grams These cereals contain 2 grams of fiber per serving: of fiber or less:

Arrowhead Mills Steel Cut Oats (5g) Cold Arrowhead Mills 4 Grain plus Flax (6g) Corn Chex, Corn Flakes, Grape Nuts O’s, Erewhon Barley Plus (4) Harmony, Kix, Post Selects Blueberry Kashi Breakfast Pilaf (6g) Morning, Product 19, Quaker Puffed Rice/Puffed Wheat, Rice Krispies, Smart Start, Maypo Oatmeal, Instant (3g) Special K, Rice Chex McCann’s Quick Cooking Irish Oats (4g)