How to choose a healthy cereal

How to choose a healthy cereal

Buy whole grain cereal with fiber and limit the sugar.

Choose whole grains

Choose a cereal with the first ingredient listed as a whole grain.
Examples: whole wheat, whole corn

Rolled oats and oat flakes are also considered whole grain. Rice, rice flour, corn flour, corn meal, wheat flakes, and wheat flour are not whole grains.

Top 5 grain claims to ignore

Limit sugar

Choose a cereal with less than 10 grams of sugar per serving.

Check the fiber

Choose a cereal with at least 3 grams of fiber per 100 calories.
How much fiber do I need in a day?

Limit saturated fat

Choose a cereal with no more than 1 gram of saturated fat per serving.
How much saturated fat can I have in a day?

Limit sodium

Choose a cereal with less than 100 mg per serving.

Cereality Check: Will the Real Whole Grains Please Stand Up? By Jayne Hurley & Bonnie Liebman. Nutrition Action Healthletter, May 2009

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