Your Weight-Loss Food: Healthier Breakfast Cereal
FREE DAILY DIET TIP
By James Beckerman, M.D.
Published April 03, 2011
Here’s a simple rule. If it has a cartoon character on the box, don’t eat what’s inside. Sugary breakfast cereals have been marketed to children for decades. It’s one of the biggest advertising successes of our generation. Show kids a cartoon tiger or bumblebee eating something crunchy, and POW! – cereal sales and childhood obesity go through the roof. Even though you may no longer be entranced by cartoon characters or jingles, the sweet taste and crunch still appeal to the kid in you too.
The two things you should be looking for in a cold breakfast cereal are whole grains and fiber. Avoid refined grains because they will not fill you up and will leave you looking for doughnuts once you get to work. Avoid cereals with added sugar – if you can actually see the sugar crystals on the cereal, it is not a good sign. Choose cereals with less than 5 grams of sugar per serving, and if sugar is listed as the first ingredient, move on. And avoid trans fats (aka partially hydrogenated oils) and high-fructose corn syrup when possible. You may be surprised at some seemingly healthy choices that you actually should avoid.
Cereal Solutions
Fiber One Bran Cereal
Fiber One Honey Clusters
Kashi Heart to Heart Honey
Toasted Oat Cereal
Post Grape-Nuts Trai lMix
Crunch Cereal
Quaker Oatmeal Squares
Raisin bran
Shredded wheat
Cereals to Avoid
Apple Jacks
Basic Four
Cap’n Crunch
Chex (Rice/Corn)
Cocoa anything
Cookie Crisp
Corn Pops
Crispix
Froot Loops
Frosted Flakes
Honey Bunches of Oats
Kix
Product 19
Rice Krispies
Smacks
Special K
Eating a healthy breakfast is not just about choosing the right cereal. It’s also about choosing the right amount cereal. As with chocolate, red wine and pretty much anything else, the benefit is in moderation. A typical serving size is one cup. Fill the rest of your bowl with fruit and non-fat milk for a healthier breakfast.
Always look up!
Jamie
Cardiologist James Beckerman shares 200 evidence-based strategies for prevention, wellness, and weight loss with his new book, The Flex Diet: Design-Your-Own Weight Loss Plan.
To learn more about the Flex Diet, visit TheFlexDiet.com.
MY THOUGHTS
I love Shredded Wheat and Raisin Bran. But I also love Froot Loops and Honey Bunches. Thanks to this article. Now I know what to tick off from my grocery list.
Showing posts with label breakfast cereals. Show all posts
Showing posts with label breakfast cereals. Show all posts
Thursday, April 7, 2011
Tuesday, January 25, 2011
Low Calorie Breakfasts
Low Calorie Breakfasts
By Shereen Jegtvig, About.com Guide
Updated February 12, 2008
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Question: Low Calorie Breakfasts
What foods are best recommended for a healthy, well-balanced breakfast when a person is currently on a diet?
Brina - About.com User
Answer: Even a low calorie breakfast should supply you with protein, healthy carbohydrates, fiber and good nutrition. Since you want to keep your calorie count low in order to lose weight, you want foods that have a lot of nutritional impact and not many calories. Here are some suggestions for healthy breakfast foods:
* One serving of whole grain cereal like Cheerios or Wheaties with one-half cup non-fat milk, one teaspoon sugar, one hard-boiled egg with a glass of water. 270 calories
* One slice of whole grain toast with two tablespoons peanut butter with a 10-ounce glass of non-fat milk. 375 calories
* Omelet made with two eggs, mushrooms, tomatoes, green onions, peppers and one ounce of shredded cheese with an apple and a glass of water. 410 calories
Be sure to measure your serving sizes. You can also substitute soy milk, almond milk or rice milk for the cows' milk. Almond and cashew butters are delicious alternatives to peanut butter. If you like something sweet, add fresh berries to your cereal, or sugar free fruit-only spreads to your toast.
Source: USDA Nutrient Database
MY THOUGHTS
makes me hungry. i love omelets. with spinach. and lots of onions and tomatoes. no oil.no butter. microwave magic. i'm sure this is less than 400 calories.
By Shereen Jegtvig, About.com Guide
Updated February 12, 2008
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Question: Low Calorie Breakfasts
What foods are best recommended for a healthy, well-balanced breakfast when a person is currently on a diet?
Brina - About.com User
Answer: Even a low calorie breakfast should supply you with protein, healthy carbohydrates, fiber and good nutrition. Since you want to keep your calorie count low in order to lose weight, you want foods that have a lot of nutritional impact and not many calories. Here are some suggestions for healthy breakfast foods:
* One serving of whole grain cereal like Cheerios or Wheaties with one-half cup non-fat milk, one teaspoon sugar, one hard-boiled egg with a glass of water. 270 calories
* One slice of whole grain toast with two tablespoons peanut butter with a 10-ounce glass of non-fat milk. 375 calories
* Omelet made with two eggs, mushrooms, tomatoes, green onions, peppers and one ounce of shredded cheese with an apple and a glass of water. 410 calories
Be sure to measure your serving sizes. You can also substitute soy milk, almond milk or rice milk for the cows' milk. Almond and cashew butters are delicious alternatives to peanut butter. If you like something sweet, add fresh berries to your cereal, or sugar free fruit-only spreads to your toast.
Source: USDA Nutrient Database
MY THOUGHTS
makes me hungry. i love omelets. with spinach. and lots of onions and tomatoes. no oil.no butter. microwave magic. i'm sure this is less than 400 calories.
Saturday, January 22, 2011
Choosing a Breakfast Cereal
How To Choosing a Breakfast Cereal
by Shereen Jegtvig, About.com Guide
Updated November 12, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Breakfast is the most important meal of the day. You may be too busy in the morning to prepare a large breakfast, so you choose between skipping breakfast altogether or relying on breakfast cereals. What could be easier than pouring dry cereal into a bowl and adding some milk?
Chances are, the breakfast cereal aisle at your grocery still will be loaded with colorful boxes and bags of dry cereal. The bright colors and cute characters on the packages may get your attention, but you need to look beyond the advertising to find out which cereals are best for you -- here's how:
Difficulty: Average
Time Required: 5 to 10 minutes
Here's How:
1. Look for the Nutrition Facts label on the side or back of the package. This is where you'll find all the information you need to know. You're going to look at sugar, fiber, vitamins and minerals, and the ingredients list.
2. Choose a breakfast cereal that has 5 grams of sugar or less per serving, and use fresh berries, sliced fruit or raisins to add sweetness to your cereal. Avoid cereals with lots of sugar. Some sugary cereals have 10 grams of sugar (that's about 3 teaspoons), or more, in one serving (usually 3/4 to 1 cup). Think about how much cereal you really eat. Many people eat two or three servings at a time.
3. Choose a cereal that is high in fiber -- at least three grams per serving. You'll find the most fiber in high-fiber cereals such as shredded wheat, oat cereals, puffed wheat and bran cereals. Usually the more sugar a cereal has, the less fiber it has per serving. The sugary cereals typically have about 1 gram per serving.
4. Look for cereals that are fortified with vitamins and minerals. If you eat a healthful diet rich in fruits and vegetables, whole grains, healthy protein sources and non- or low-fat dairy products, you probably don't have to worry about getting enough vitamins and minerals. If your diet isn't so good, or you're buying cereal for a child who is a picky eater, getting those extra vitamins and minerals is a good idea. The amounts of fortified nutrients vary among cereals, but look for cereals with added calcium, vitamin D, folic acid and vitamin C.
5. Look over the ingredients list. You want to see the words "whole grain" or "whole wheat" listed as the first ingredient. You may also wish to avoid cereals that contain artificial flavoring and colorings.
Tips:
1. Look past the colorful packaging to find the Nutrition Facts label.
2. Don't shop when you're hungry so you aren't as tempted by the sweet-as-candy cereals.
3. Keep your breakfast healthy. Add non-fat milk, soy beverage or rice beverage to your cereal.
4. Add extra fiber to your healthy breakfast cereal with fresh sliced fruits or berries.
MY THOUGHTS
there you have it. not all cereals are created equal. i don't know about you. me,i like reading food labels. you know what the real problem is. i also like those colorful cereal packages. because they are ones that are super delicious - sweet and oh so sweet. so, i do away with the cereals. i have the eggs.
by Shereen Jegtvig, About.com Guide
Updated November 12, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Breakfast is the most important meal of the day. You may be too busy in the morning to prepare a large breakfast, so you choose between skipping breakfast altogether or relying on breakfast cereals. What could be easier than pouring dry cereal into a bowl and adding some milk?
Chances are, the breakfast cereal aisle at your grocery still will be loaded with colorful boxes and bags of dry cereal. The bright colors and cute characters on the packages may get your attention, but you need to look beyond the advertising to find out which cereals are best for you -- here's how:
Difficulty: Average
Time Required: 5 to 10 minutes
Here's How:
1. Look for the Nutrition Facts label on the side or back of the package. This is where you'll find all the information you need to know. You're going to look at sugar, fiber, vitamins and minerals, and the ingredients list.
2. Choose a breakfast cereal that has 5 grams of sugar or less per serving, and use fresh berries, sliced fruit or raisins to add sweetness to your cereal. Avoid cereals with lots of sugar. Some sugary cereals have 10 grams of sugar (that's about 3 teaspoons), or more, in one serving (usually 3/4 to 1 cup). Think about how much cereal you really eat. Many people eat two or three servings at a time.
3. Choose a cereal that is high in fiber -- at least three grams per serving. You'll find the most fiber in high-fiber cereals such as shredded wheat, oat cereals, puffed wheat and bran cereals. Usually the more sugar a cereal has, the less fiber it has per serving. The sugary cereals typically have about 1 gram per serving.
4. Look for cereals that are fortified with vitamins and minerals. If you eat a healthful diet rich in fruits and vegetables, whole grains, healthy protein sources and non- or low-fat dairy products, you probably don't have to worry about getting enough vitamins and minerals. If your diet isn't so good, or you're buying cereal for a child who is a picky eater, getting those extra vitamins and minerals is a good idea. The amounts of fortified nutrients vary among cereals, but look for cereals with added calcium, vitamin D, folic acid and vitamin C.
5. Look over the ingredients list. You want to see the words "whole grain" or "whole wheat" listed as the first ingredient. You may also wish to avoid cereals that contain artificial flavoring and colorings.
Tips:
1. Look past the colorful packaging to find the Nutrition Facts label.
2. Don't shop when you're hungry so you aren't as tempted by the sweet-as-candy cereals.
3. Keep your breakfast healthy. Add non-fat milk, soy beverage or rice beverage to your cereal.
4. Add extra fiber to your healthy breakfast cereal with fresh sliced fruits or berries.
MY THOUGHTS
there you have it. not all cereals are created equal. i don't know about you. me,i like reading food labels. you know what the real problem is. i also like those colorful cereal packages. because they are ones that are super delicious - sweet and oh so sweet. so, i do away with the cereals. i have the eggs.
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