Christine J. Patrick, County Extension Agent – EFNEP
Ready-to-eat cereal is one of the most popular breakfast choices in the United States. According to Public Broadcasting Service (PBS) Kids, Americans eat enough cereal every year to stretch a chain of empty boxes to the moon and back. Cereal is a quick, easy, nutritious way to start the day. Your breakfast cereal should provide the right amounts of certain nutrients needed to help you maintain a blood glucose level above the fasting level.
It enables you to feel better than if you eat a meal high in carbohydrates only or don’t eat anything. When you have plenty of time, sit down and enjoy a bowl of cereal and milk with a glass of 100% fruit juice. But when you have to eat on the run, grab a dry handful of cereal, a whole piece of fruit, and a bottle or carton of low-fat milk. Your cereal should be nutrient-dense and contain plenty of fiber but very little sugar and fat. Generally, a one-ounce serving of hot or cold breakfast cereal should contain:
- 100-200 calories (ideally less than 120 calories).
- Protein ( (2 or more grams*)
- Fiber (3 grams* or more, preferably 5 grams* or more).
- Sugar (8 grams* or less).
- Fat (less than 3 grams* of fat and no trans fat).
- between 10 and 25% of the Daily Value for critical vitamins and minerals (e.g., iron, folate, B6, and B12).
*A gram is a metric unit to measure weight. It is about the weight of a paper clip.
It is essential to understand what counts as a one-ounce serving because most Americans are used to eating servings much more significant than that. A one-ounce serving is 1 cup flakes or rounds or 1¼ cup puffed cereal in ready-to-eat breakfast cereal. A one-ounce serving of a cooked grain is ½ cup. For example, a serving of oatmeal equals ½ cup cooked, one packet instant, or 1 ounce dry (regular or quick).
These cereals may contain more fat, sugars, or sodium than you would expect, and many have saturated fats from coconut and palm oils. A healthier alternative is muesli, made with grains, nuts, and dried fruit. Granola-type cereals and cereals with nuts contain more fat. Cereals with dried fruit are naturally higher in sugar.
If your favorite cereal is not the most nutritious choice, then try mixing it with one. It will give you the flavor you like and the nutrients you need. For example, Cheerios® combined with your favorite Rice Krispies® adds more fiber and critical nutrients without adding fat or sugar. Also, a handful of bran cereal added to Frosted Flakes® provides more fiber and protein with no added sugars.
Choose cereal bars by the same selection guidelines as dry cereal. They should be high fiber, low-fat and low-sugar. Remember to have some fruit and low-fat milk or yogurt along with them. Breakfast is the most important meal of the day, and beginning your day without it is like trying to start your car without gas. For more information on breakfast cereals, visit the Clemson University Home and Garden Information Center on the web at http://hgic.clemson.edu. Refer to HGIC 4106, Brighten Up With Breakfast.
Clemson University Cooperative Extension Service offers programs to people of all ages, regardless of race, color, gender, religion, national origin, disability, political beliefs, sexual orientation, or marital or family status. It is an equal opportunity employer.
