When I was younger, cereal was the go-to breakfast choice
between my brother and I. I wish I could
say we chose the healthier cereals but no, it was usually Captain Crunch or
Reese Puffs. After finding the largest,
clean bowl from the cabinet, I filled that bad boy up to the top and I was
ready to seize the day.
I am proud to admit that I am long past those days of
filling up on sugar for breakfast but since then I had this perception to avoid
the cereal isle at the grocery store. My
dad calls me the “cereal killer” because I roll my eyes every time he grabs a
few boxes for his breakfast that week.
However, after attending my first Food and Nutrition
Conference and Expo (FNCE) in Nashville this past year, I have a new view on
cereal. It was day two of FNCE and after
the four hour drive to Nashville, exploring the city the night before, and
attending two sessions in the morning with two more to go, the fatigue and
“hangry” feeling was setting in. I came across this large display of cereal but
it wasn’t just a cereal booth. There were several food combinations to add to
your cereal, combinations I never imagined. Brilliant! I thought to myself. I chose a honey oat cereal (½ cup), with a ¼
avocado, 0% Greek yogurt, pistachios, and a dash of paprika and honey. Not only way it delicious but a great source
of protein (Greek yogurt), monounsaturated fat (avocado) and carbohydrates
(cereal). It was just what I needed to
make it through the day.
Here are some tips to keep in mind when choosing cereal and
ideas to upgrade your breakfast:
1.
Fiber:
Fiber is a key player when it comes to digestive health. Not only does fiber
help prevent a spike in blood sugars so you don’t experience that crash feeling
during the midday, it also promotes satiety.
Look for cereals with 7-8 grams of fiber per serving.
2.
Upgrade:
Most cereals are lower in protein. Add 0% or 2% plain yogurt for some added
protein to help you tackle your day!
3.
Added Sugar:
I try not to think about the amount of sugar I consumed back in the day when I
would eat about 4-5 servings of Reese Puffs for breakfast. Try to avoid cereals
with loads of added sugar. I recommend keeping added sugars under 15 grams per
serving but tailor it to your nutrition goals.
4.
Upgrade:
To add some sweetness to your cereal, try 1 teaspoon of honey or your favorite
fresh fruit.
5.
Upgrade:
Don’t forget to add some the good fat too! My choice is always an avocado but
nuts and seeds are a great option too!
Hopefully this gives you a different view on cereal or at
least some different ingredients to add to your cereal! Also, don’t forget
about serving size, most cereals have a serving size of ½ cup. Adding different
ingredients with protein and fat will help fight off those hungry cravings till
lunch!
Alli Bokenkotter, BS, is a recent graduate of the University of Cincinnati Dietetic Internship. She was also the diversity and National Nutrition Month Chair for the Greater Cincinnati Dietetic Association.
