Here are some guidelines to follow when buying cold cereal:
- Look for 100 percent whole grain on the package. For more information on whole grains visit the Whole Grains Council at www.wholegrainscouncil.org.
- It has to have fiber. Aim for high amounts, 5 percent DV (Daily Value) is low 20 percent DV is high. Look for ones with at least 3-6 grams or more of fiber.
- Low (or no) amounts of added sugars. Read the ingredients list for added sugars which include honey, evaporated cane juice, molasses, brown rice syrup, fruit juice concentrate, agave nectar, high-fructose corn syrup, brown sugar, and dextrose. Avoid cereals that list sugar in the first few ingredients, or that list multiple types of added sugar. Avoid aspartame.
Added sugars are not the natural sugars found in fruit. Look for cereals with less than 8-10 grams of sugar (cereals with dried fruit such as raisins may have more).
- Less than 3 grams of fat per serving. Cereals with nuts and seeds will be higher in total fat. Nuts and seeds contain the good fat. Beware of granola made with coconut oil. Coconut oil is high in saturated fat (one of the bad fats). Look for low saturated fat, less than 1 gm per serving or less than 5 percent DV. Again 5 percent DV is low 20 percent DV is high.
- Check the calories in the serving size that you typically eat. A serving on a cereal Nutrition Facts Panel could be anywhere between 1Ž4 cup to 1 1Ž4 cup. Determine how much you would normally eat by measuring your serving with a measuring cup. Use that to determine your calorie intake.
- Look for cereals with a short ingredient list (added vitamins and minerals are okay).
- Less than 220-250mg sodium. Remember 5 percent DV is low 20 percent DV is high when reading labels.
- Cereal “Best Bites” according to The Center for Science in the Public Interest include (but are not limited to) Nature’s Path Organic Smart Bran, Kellogg’s All Bran Original, Kashi Heart to Heart, Honey Toasted Oat or Warm Cinnamon Oat, Whole Foods 365 Organic Whole Wheat Flakes, General Mills Cheerios, Trader Joe’s Triple Berry-O’s.
For questions or a free appointment to discuss your health, contact Kerry Ballek, Campus Dietitian, kballek@towson.edu
