Choosing a Breakfast Cereal

December 8, 2008

Breakfast is one of my favorite meals of the day. It also happens to be the most important meal of the day (See post on August 26, 2008)


I basically eat the same thing every day (this does NOT mean you should 🙂 ) …1 ½ cup mixed cereal (Kashi GoLean + some other lightly sweetened cereal, such as GoLean Crunch or Trader Joe’s Organic Morning Mix) + 1 cup Soy Milk. For me, this breakfast satisfies my hunger and taste; fuels my body; and provides a balance of nutrients (protein, carbohydrate, fat, fiber, calcium and more).

I look forward to it each morning. J


For many people choosing the right kind of breakfast cereal can be very overwhelming. I mean, imagine yourself in the cereal aisle of a supermarket…there are literally hundreds of cereals to choose from! How do you choose?


In general, low sugar, low fat, and high fiber cereals are the healthiest and best to nourish your body and give you lasting energy. Check the nutrition facts on the food label. Look for sugar (should be <10 grams per serving), fat (should be <5 grams per serving), and fiber (should be >3 grams per serving).


Some of the BEST breakfast cereals include:kashigoleanflaxpluscereal


General Mills Fiber One (1 cup= 120 calories; 2 g fat; 0g sugar; 28g fiber)

Kashi GoLean (1 cup= 140 cals; 1g fat; 6g sugar; 10g fiber)

Kashi Good Friends (Original) (1 cup= 170 cals; 2g fat; 9g sugars; 12g fiber)

Nature’s Path Multigrain Flax Plus (1 cup= 125 cals; <2g fat; 7.5g sugars; 9g fiber)

Post Spoon-Size Shredded Wheat (1 cup= 170 cals; 1g fat; 0g sugars; 6g fiber)


Some of the WORST breakfast cereals include:corn-pops21


Kellogg’s Apple Jacks (1 cup= 130 cals; .5g fat; 17g sugar; 0g fiber)

applejacksKellogg’s Honey Smacks (1 cup= 120 calories, .5g fat; 17g sugar; 1g fiber)

Kellogg’s Corn Pops (1 cup- 120 calories; 0 g fat; 14g sugar; <1g fiber)

Kellogg’s Froot Loops (1 cup= 120 cals; 2g fat; 13g sugar; 1g fiber)

Quaker Captain Crunch (1 cup= 120 cals; 2g fat; 13g sugar; 1g fiber)


Finally, try to stay mindful of eating breakfast every day, even during the holidays when most people are either too busy or skip meals and try to “save up” for holiday treats. Chances are you will make wiser choices at the holiday party if you eat a healthy breakfast!

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