Picking a box of cereal at the natural foods store can seem like mission impossible without a proper plan of attack. Given the overwhelming number of breakfast-bowl options out there, Illinois-based nutritionist Monique Ryan, RD, recommends limiting your selection to products high in fiber and made from whole grains. Choose a cereal with some protein and at least a few grams of healthy fat in every serving. Shun hydrogenated oils, and pick the cereal that gets its lipids from a healthy source, such as nuts, seeds, and canola or soy oil.
Don’t want to read a dozen ingredient lists? Any of the five cereals below will make a nutritious morning meal.
| | Overall | Cereal | Portion | Nutrition | Taste | | Spiciest | Essential 10 by Peace Cereal | In 1 cup: 170 cal, 3g fat, 10g fiber, 8g protein | All organic with 10 mg of antioxidant soy isoflav-ones, calcium, and folic acid. | Eastern spices sweeten this mixture of softer bran flakes and fiber filaments; large granolalike clusters add an occasional crunch. | | Crunchiest | GoLean Crunch! by Kashi | In 1 cup: 190 cal, 3g fat, 8g fiber, 9g protein | Contains 6 grams of heart-healthy soy protein. | Crunchy nuggets of seven different puffed multigrains taste better and healthier than sugary commercial counterparts, with the added guarantee of never going soggy. | | Simplest | Grain Shop by Barbara’s Bakery | In 2/3 cup: 90 cal, 1g fat, 8g fiber, 3g protein | All organic, all natural, kosher, and dairy-free. | A simple pairing of bran and corn flakes makes this cereal a wholesome-tasting medley, complete with rolled oats and small fiber strands. | | Heartiest | Hearty Morning by Cascadian Farm | In 3/4 cup: 200 cal, 3g fat, 8g fiber, 5g protein | All organic with a good amount of iron and folic acid. | Small granola nuggets and bran pieces balance this cereal’s filling, well-sweetened crispy wheat flakes. | | Most Fortified | Optimum Power Breakfast by Nature’s Path | In 1 cup: 190 cal, 3g fat, 10g fiber, 8g protein | All organic and highly fortified with omega-3s from flax, soy isoflavones, B-12, calcium, and folic acid. | This mixture of bran flakes, fiber rods, and puffed Kamut is crunchy and nutty, sweetened with a hint of cinnamon. (Note: The few, tiny blueberries may provide antioxidant value but offer little in flavor.) | |
