{"id":84728,"date":"2013-01-30T10:36:25","date_gmt":"2013-01-30T15:36:25","guid":{"rendered":"https:\/\/www.dietsinreview.com\/diet_column\/?p=84728"},"modified":"2013-02-19T14:27:11","modified_gmt":"2013-02-19T19:27:11","slug":"test-your-cereal-smarts-to-buy-a-better-breakfast","status":"publish","type":"post","link":"https:\/\/dietsinreview.com\/diet_column\/01\/test-your-cereal-smarts-to-buy-a-better-breakfast\/","title":{"rendered":"Test Your Cereal Smarts to Buy a Better Breakfast"},"content":{"rendered":"

By Janis Jibrin, M.S., R.D., Best Life lead nutritionist<\/em><\/p>\n

I\u2019ll admit it\u2014I\u2019ve given unsolicited advice to total strangers in the cereal aisle, but only when they look truly bewildered. It\u2019s my nutritionist\u2019s instinct, what can I say? Believe it or not, choosing a healthy cereal<\/a><\/strong> is not as complicated as you might think, especially when you follow a few simple steps.<\/p>\n

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\nStart with the ingredient list<\/strong>. Check to make sure all grains are whole<\/a><\/strong>. Examples of whole grains: barley, brown rice, oats, quinoa, triticale, whole rye, whole wheat, and anything else with \u201cwhole\u201d in front of it. For more on what is and isn\u2019t a whole grain, click here<\/a><\/strong>. I’d avoid sucralose (Splenda), acesulfame K, aspartame (Nutrasweet), and any other artificial sweetener\u2014you don\u2019t need these in a cereal.<\/p>\n

Scan the nutrition facts panel<\/strong>. Serving sizes vary, so it\u2019s best to judge by calories. Per 100 calories of cereal, look for one that has at least 3 grams (g) of fiber and no more than 5 g of sugar. Ideally, your cereal will not have added vitamins and minerals\u2014if you take a multivitamin, you don\u2019t need this stuff. In fact, too much could even be harmful<\/a><\/strong>. If you don\u2019t take a multi, don\u2019t look to cereal to provide a balanced nutrient offering. Put the box down if it contains lots of vitamins and minerals in the \u201cdaily value\u201d column and ingredient list.<\/p>\n

Want to simplify the process even more<\/strong>? Feel free to borrow some of my favorite breakfasts. I often mix sugar-free cereals with those that are a little sweet, or add a few tablespoons of granola<\/a><\/strong> (which sometimes exceeds the 5 g sugar per 100 calorie rule, but is OK if you\u2019re only using a few tablespoons). I also combine dense, high-calorie cereals with lower-calorie types; otherwise my bowl would look pathetically small. I put about 160 to 200 calories of cereal in my bowl\u2014with milk (nonfat or one percent), fruit and a tablespoon or two of nuts, my breakfast comes to about 400 calories.<\/p>\n

Some of the cereals that rotate through my cupboard are:<\/p>\n