Breakfast, as we all know, is frequently regarded as the most significant meal of the day. It sets the tone because it fuels your body and mind. Unfortunately, not everyone has the time to get up early and prepare a meal; so oftentimes, the go-to is something easy and quick to make, like the classic cereal.
Cereal, while a popular choice for a fuss-free, delicious breakfast, isn’t really considered healthy food. It’s essential to know that those eye-catching cereal boxes we see at the grocery store contain more sugar than one should consume. So, how do you make your cereal healthy?
Cereal boxes have all the information you need to ensure that your consumption isn’t just unhealthy sugar. You would want to find the following on the side of the box:
Whole Grains
Whole wheat, whole grain flour, whole grain oats, and whole grain brown rice make a healthy cereal. These are high in fiber and nutrients such as iron and B vitamins. You should choose whole grains over white flour and refined grains.
Protein
You want some protein in your cereal to help you feel fuller. Cereals typically have 1-2 grams of protein, so find one closer to 10 grams.
Low Sugar
Choose cereals with low sugar content and avoid those with more than 9 grams of sugar per serving.
Low Sodium
Yes, cereal contains salt. Look for one with less than 140 mg of sodium per serving or look for something even lower for those with health issues.
Here are a few suggestions for some healthy breakfast cereal options.
Oats
You can never go wrong with oats as a nutritious breakfast cereal. They are whole grains and usually rolled or crushed. Some enjoy them more as oatmeal, while others prefer them as overnight oats. While oats are fortified with vitamins and minerals, some store-bought ones have added sugars, so always check the nutritional labels.
Granola
Another great cereal option is granola, and if it’s homemade, it’s undoubtedly much better. Granolas are typically made using rolled oats, some fruits, and nuts. These contain protein and healthy fats to provide the energy needed to start the day. Store-bought granolas tend to be much higher in sugar, so it’s up to you to choose which one suits you best.
Flax Chia
Another great healthy breakfast cereal idea can be made using flax and chia seeds, which contain omega-3 fatty acids that are good for the heart. And to keep you full, it is also protein rich. Flax and chia seeds also have magnesium and manganese.
Cornflakes
Cornflakes may also be a healthy breakfast cereal option, especially if served with low-fat milk and a piece of fruit. While they may contain some added sugar, the fruit balances it out and makes it more filling.
You can make your cereal healthier by adding fresh fruit, nuts, spices, and natural sweeteners such as maple syrup and honey for an even more satisfying breakfast. Additionally, opting for whole-grain or high-fiber cereals can boost the nutritional value and keep you feeling full longer.
