PUBLISHED 08/17/2006
Research shows that those who eat cereal for breakfast have smaller waists, lower cholesterol and body mass indexes, and are better able to maintain weight loss than those who eat other foods or skip the a.m. meal entirely. Here's how to pack the most nutrition into your bowl.
CHECK THE CALORIES AND SERVING SIZE Aim for fewer than 200 calories per serving (a serving size should be 3/4 to one cup) and fewer than five grams of fat (with 0 grams saturated or trans fat). Avoid granolas with coconut or palm oil that pack a lot of calories in just a half cup serving. For a great homemade low-fat granola, try my Awesome Granola recipe, below.
LOOK FOR THE WORDS "100 PERCENT WHOLE GRAIN" You get more disease-fighting antioxidants from cereals made exclusively with whole grains (not refined), such as wheat, oats, barley, brown rice, and rye.
FILL UP WITH FIBER Feel full with cereals that have five grams or more of fiber per serving. And check the label for soluble fiber from oats and barley, which helps lower cholesterol levels.
WATCH FOR ADDED SUGARS Choose cereals with fewer than 16 grams (or four teaspoons) of added sugars per serving. This makes room for nutrient-packed carbs from grains.
POWER UP WITH PROTEIN Runners need more of it to aid recovery, so look for cereals with eight to 10 grams and top it off with low-fat milk or soy milk for more protein.
