Table of contents:
- Tips for choosing healthy and nutritious breakfast cereals
- 1. Read the nutritional value information label on the packaging
- 2. Choose those made from whole grains
- 3. Choose cereals that are low in sugar
- 4. Pay attention to the saturated fat content
- 5. Choose which is enriched with vitamins and minerals
On super busy days, cereal can be a practical breakfast menu option. Just pour in your favorite milk and cereal, voila ! Breakfast is ready to eat in no time. Even so, not all breakfast cereals are healthy. Most contain high sugar and calories which can actually make you fat and hungry quickly before lunch time arrives.
Quiet. You can still, really, enjoy cereal without having to worry about your health. Check out the tips below for choosing a healthy breakfast cereal to start the day.
Tips for choosing healthy and nutritious breakfast cereals
1. Read the nutritional value information label on the packaging
When buying cereal, always read the nutritional value information label first. It's important that you estimate how many calories you eat for one meal, especially if you are trying to control your weight or have certain medical conditions.
Reporting from WebMD, according to Kristen Smith, RD, a dietitian with the WellStar Comprehensive Bariatric Program in Atlanta, a good breakfast cereal should be contains 200 calories per serving. Use a glass or measuring cup to maintain the calorie content of your food.
In addition, reading nutrition labels also allows you to know what nutrients are in these breakfast cereals.
2. Choose those made from whole grains
Not all breakfast cereals contain whole grains. Some have been mixed with wheat flour or rice. Choosing cereals that are made from 100% whole grains is important because the product retains most of the skin (bran) and germ attached with the seed. Bran and germ are the most nutrient-rich parts of wheat.
Whole grains are very good for the health of the body because they are rich in fiber, antioxidants, and vitamins and minerals that can help control weight, reduce the risk of type 2 diabetes and heart disease, and lower cholesterol. The fiber from whole grains also helps keep you fuller for longer.
But be careful. Regardless of whether the cereal is whole grain or not, you should also pay attention to how much sugar it contains. Usually, the more sugar content in cereal, the less fiber it will contain. Therefore, choose cereals that contain seven grams or more of fiber so that the sugar content is not excess.
The higher the fiber content, the longer the feeling of being full.
3. Choose cereals that are low in sugar
Although on cereal packaged cereals it says "low sugar" or sugar-free , this is not always the case. It is possible that the cereal really lacks granulated sugar, but contains hidden sugars so that it goes unnoticed.
Avoid cereal products that contain 10 grams of sugar or about three teaspoons of sugar per serving. Starting the day with a high-sugar breakfast can make your blood sugar spike and then drop quickly. This is what causes you to get hungry quickly, even though you have just eaten.
Not only that. Make a habit of eating sugary foods and high in empty carbohydrates can increase the risk of type 2 diabetes, heart disease, and cancer in the future.
Therefore, choose cereals that only contain five grams of sugar per serving. To create a sweet taste in cereals, simply add fresh fruit such as berries, raisins, or other fruit. This method is also suitable when you serve cereal as a breakfast menu for your little one so that he continues to eat fruit.
4. Pay attention to the saturated fat content
When selecting healthy breakfast cereals, also pay attention to the saturated fat content, aka trans fat. Saturated fat can increase cholesterol which can contribute to the risk of heart disease.
Choose cereals that are low in saturated fat or trans fat. Not more than two grams. This information can be found on the nutritional label that is listed on the cereal packaging. Don't miss it, OK!
5. Choose which is enriched with vitamins and minerals
Not all cereals contain vitamins and minerals. Most of them have undergone such a long manufacturing process that they burnt their natural nutrients.
So, be clearer when buying cereal. Check the packaging and find out the alias "fortification" label fortified . This means that the cereal has been deliberately supplemented by certain vitamins and minerals.
What and how much to add in each product can vary. We recommend that you choose breakfast cereals that are enriched with additional calcium, vitamin D, folic acid, and vitamin C to meet your daily nutritional needs.
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