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A
bowl of cereal can hold much of what we need
April 05, 2007
Suzanne Havala Hobbs
Supermarkets
stock a bewildering supply of breakfast cereals. Which ones
are best?
A quick glance at the cereal box doesn’t always provide
reliable clues. For example, some cereals labeled as a good
source of whole grains may be loaded with added sugar and
artificial flavorings and colorings.
Many good choices do exist, though, if you know what to look
for. It’s worth seeking them out. When you eat a bowl
of good cereal for breakfast, you’re likely to get a
meal that’s relatively low in calories and high in dietary
fiber. In general, cereal is rich in what we need –
a range of vitamins, minerals, and fiber – and low in
what most of us get in excess – saturated fat, sodium
and added sugar.
So what should you choose? The best breakfast cereals have
these features in common:
* The primary ingredient is a whole grain. Ingredients in
packaged foods are listed by order of their predominance in
the product. The first two ingredients listed typically make
up more than 50 percent of the product. Look for whole wheat,
whole rye, whole-grain corn, whole-grain barley, brown rice
and whole rolled oats.
* They’re packed with fiber. Whole grain cereals with
at least five grams of fiber per serving help to prevent constipation
and hemorrhoids and may protect against coronary artery disease
and some forms of cancer.
* They contain minimal sodium and added sugar. Compare nutrient
fact labels and choose cereals with the least amount of sodium.
Likewise, steer clear of sweetened cereals that swap empty
calories from sugar for calories that might otherwise come
from nutritious grains. If sugar is the first or second ingredient,
consider it a morning dessert, not breakfast.
* No artificial flavorings, colorings or trans fat. Cereals
with short ingredient lists tend to be free of man-made ingredients
such as these, many of which are linked with greater health
risks.
* They’re made with organically grown ingredients. Once
you’ve found a cereal that meets the other criteria,
organic is an added bonus. Look in natural foods stores for
the biggest selection.
Some of the best cold cereals include such mainstream choices
as Cheerios, Wheaties, Raisin bran, Shredded wheat, granola,
Grape-Nuts and Total. For hot cereals, try oatmeal, Wheatena,
and Quaker Multigrain Hot Cereal.
Natural foods stores sell many more good choices. Try Barbara’s
Bakery’s Organic Grain Shop, Nature’s Path Blueberry
Almond Muesli, Erewhon Uncle Sam, Kashi Go Lean and Kashi
Organic Promise Autumn Wheat (my personal favorite, with only
three ingredients).
Of course, what you put on your cereal also matters. Dampen
your cereal with something that adds beneficial nutrients
and minimizes nutritional excesses. Skim milk, nonfat yogurt,
soymilk and rice milk are good choices.
If you find a few cereals you like well enough to keep on
hand as staples, you can add variety by tossing in a handful
of extras. Try fresh, seasonal fruits – blueberries,
strawberries, sliced peaches – dried fruit, applesauce,
chopped nuts, and even other cereals.
You can cut the calories of dense cereals such as granola
by mixing them with puffed cereals and flakes. Note that some
of the lowest calorie whole grain cereals may contain fewer
than five grams of fiber per serving simply because they are
so much less dense than other cereals.
And don’t feel you have to limit cereal to breakfast.
If it meets the criteria for a good choice, it’s still
a good food at noon or night.
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