Rebecca Smith
What Is The Healthiest Cereal To Eat – While the debate over whether breakfast is the most important meal of the day continues, sales of breakfast cereals continue to grow each year, with revenues expected to reach $15 billion in 2018.
Although cereal granola is popular because it’s quick and easy to make, if you’re looking for something healthy, sorting through the plethora of options at the grocery store can be a daunting task. Avoiding colorful cereals with pictures on the box is a good rule of thumb, but other sugary products falsely claim their benefits and other health benefits and hide them in unhealthy ways, such as added sugar. .
What Is The Healthiest Cereal To Eat
We spoke to two nutritionists about how healthy cereals are made and asked them to rank the most popular varieties in the country.
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“I want to encourage buying whole grains,” says Amy Goering, owner of Amy Goering Nutrition in New York. “You can look at the list of grains and the first one is a whole grain. That ingredient could be whole wheat, oats, cornmeal or another grain.
Gorin adds plenty of fiber (at least 3 grams per serving), some protein (at least 5 grams per serving), and a conservative amount of sugar (no more than 4-6 grams per serving). “Protein and fiber help keep you full longer and we should try to limit the amount of added sugar,” she said.
Also watch your carb count, ideally 45-60 grams per meal, to get enough energy through the morning, says Jonathan Valdez, owner of Jenky Nutrition and media director of the New York State Academy of Nutrition and Dietetics. .
When it comes to added sugar, less is better, and if possible, choose fruit that adds more flavor than sugar, Valdez says.
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Unlike whole grains, most of the fiber, vitamins, and minerals have been removed from refined grains like white and malted wheat. They are quickly digested and have a high glycemic index, which can lead to overeating.
People with high blood pressure or a family history of the disease should be aware of the grain’s sodium content, Valdez says. Look for daily profits below 5%.
When looking at food labels, it’s important to pay attention to serving sizes, which can vary for different cereals. Remember, the size of your favorite food is not the portion size. 3/4 to 1 1/2 cups, oatmeal about 1/3 cup.
Below is a list of Valdez’s grains from healthiest to least healthy, with important nutritional information for reference.
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“Typically when choosing a grain, I always look first at the protein and fiber content,” says Valdez. “These ingredients will help you feel fuller for longer. If you eat a light breakfast, you may feel hungry later … and eat more.”
As for raisin bran, Valdez says, “Added sugars come from grapes, along with table sugar. Raisins are grapes, which contain antioxidants. Nutella and Frosted Flakes are refined grain choices with minimal hulls.
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“Among them, Cheerios is my go-to because it contains whole grains and is low in sugar,” she says
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She lists honey oats as a higher percentage than raisin bran because they are higher in fiber and protein. “I like to look for cereals that have a little less fiber and protein and added sugar. [Honey oats] are good for both polyunsaturated and monounsaturated fats.
Goering’s list ranks below Frosted Mini Wheats Honey Nut Cereal, Cinnamon Toast Crunch and Lucky Charms, but loses points for their high sugar content. While raisin bran contains sugar found in dried fruit, the second and third ingredients in Frosted Mini Wheat (after whole wheat flour) are sugar and brown rice syrup, but with added sugar. “You can always add fiber and protein (especially fruit and nuts) to cereal, but not sugar,” says Goering.
Valdez’s short list includes Special K-Protein Cereal, which contains 10 grams of protein, low fat (7 grams) and plenty of fiber (3 grams) in a 3/4-cup serving. Kashi 7 Whole Grain Cereal makes the list with 6 grams of protein, low sugar (6 grams) and high fiber (6 grams) per 1-cup serving. Finally, Kashi 7 Whole Wheat Puffs contain 5 grams of protein per 1 1/2 cup serving, no added sugar or sodium, and are high in fiber (4 grams).
Gorin’s favorite options include Kashi 7 Whole Wheat Puffs Cereal and Kind Healthy Grains Dark Chocolate Whole Wheat Clusters. “Granola can’t be high in calories, saturated fat or sugar,” Goring says. “This option has only 110 calories per 1/3-cup serving and is a great source of filling protein…it’s also low in added sugar. It comes in five different sources per serving size. Oats are the first.
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“At the end of the day, don’t feel bad if you’ve had a morning scrub,” says Valdez “The timing of the meal is not as important. Now, if you’re eating Frosted Flakes all day, that’s a different story.
Regardless of which cereal you choose, she recommends adding some supplements to round out your breakfast and aim for 25-30 grams of protein per meal. This can be achieved by adding a glass of low-fat milk and fruit to your cereal, along with three eggs and spinach or mixed greens and garlic (to add fiber and antioxidants).
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My kids love to bring snacks when we go on vacation or travel and lately they have been very helpful in adding to our meals. I love this because it’s a great time to stock up on a variety of spices and foods, and the tools are easy to keep in the pantry.
This healthy diet includes complex fruits and vegetables for quick energy and fats and proteins for long-lasting energy. It has some of the usual requirements of an intersection, but there are a few other things that make it child-friendly and safe.
It’s an easy snack for preschool, a snack for a plane or road trip, or a snack kids can enjoy at home.
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Tip: This combo doesn’t have to be perfect, but consider giving kids some variety and flavor to mix up.
Here is an easy recipe for making mixed dry fruits for kids. Scroll down to the bottom of this article for details.
Tip: Serving sizes of these snacks range from 1/4-½ cup depending on the child’s age. Small children can have up to 1 cup, a full cup is usually more.
I like to use dry cereal as a dry fruit mix for babies and toddlers, although you can make other foods like pretzels, crackers, and veggie chips. Try some of these ideas:
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Dried fruit, dried fruit, and processed foods are all good choices because you don’t have to worry about them going bad. Try:
This is the part where you often see whole nuts in adult dry fruit mix recipes, so we had to make a little change for the kids. Here are some safety tips for children.
Tip: Make sure the nut pieces are small enough to chew. Find more tips for serving nuts to kids here.
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I’d love to hear what your kids love about Snack Club, so leave a comment below!
Serving Size: 1 cup, Calories: 338 kcal, Carbohydrates: 40 g, Protein: 7 g, Fat: 20 g, Saturated Fat: 2 g, Polyunsaturated Fat: 14 g, Monounsaturated Fat: 3 g, Sodium: 71 mg, Potassium : 495 mg, Fiber: 5 g, Sugar: 1 g, Vitamin A: 352 IU, Vitamin C: 5 mg, Calcium: 81 mg, Iron: 5 mg of your breakfast cereal.