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Cereal can be a quick and simple breakfast.  Yet, some cereals can be high in sugar and low in fiber, which can leave us feeling hungry just an hour or two later.  This encourages us to want to eat cereal in larger portions, in an effort to fill us up.  You can easily wind up eating excess calories, excess sugar, and still feel hungry in a couple of hours.  With cereal and fruit being part of the carb section of the balanced plate, portion size can be challenging.


Follow the guidelines below to choose cereals low in sugar and high in fiber as part of a balanced breakfast to keep you full and satisfied for at least 3-4 hours.


Check out the cereal box nutrition label to find the following per serving:

  • SUGAR:  No more than 5 grams

  • FIBER:  At least 3 grams

  • Take notice of the serving size, i.e. ½ cup, ¾ cup, 1 cup, etc.


Here are some recommended brands that meet these recommendations:



 

Brand Name

Serving Size

Calories

Grams of Sugar

Grams of Fiber

Barbara’s Bakery Honest O’s Original

1 cup

120

1 gram

3 grams

Barbara’s Bakery Honest O’s Multigrain

1 cup

110

5 grams

3 grams

Barbara’s Bakery Multigrain Spoonfuls

¾ cup

120

5 grams

4 grams

Barbara’s Bakery Puffins Original

¾ cup

90

5 grams

5 grams

Barbara’s Bakery Shredded Wheat

2 biscuits

140

0 grams

5 grams

Cascadian Farm Purely O’s

1 cup

110

1 gram

3 grams

General Mills Cheerios

1 cup

100

1 gram

3 grams

General Mills Wheat Chex

¾ cup

160

5 grams

6 grams

General Mills Fiber One

½ cup

60

0 grams

14 grams

General Mills Fiber One 80 Calories Chocolate

¾ cup

80

5 grams

9 grams

General Mills Kix

1 ¼ cup

110

3 grams

3 grams

General Mills Total

¾ cup

100

5 grams

3 grams

General Mills Wheaties

¾ cup

100

4 grams

3 grams

Kashi 7 Whole Grain Cereal Nuggets

½ cup

210

3 grams

7 grams

Kashi Heart to Heart Honey Toasted Oat

¾ cup

120

5 grams

5 grams

Kashi Heart to Heart Warm Cinnamon Oat

¾ cup

120

5 grams

5 grams

Nature’s Path Flax Plus Flakes

¾ cup

110

4 grams

5 grams

Nature’s Path Flax Plus Cinnamon

¾ cup

120

5 grams

3 grams

Nature’s Path Heritage Flakes

¾ cup

120

4 grams

5 grams

Nature’s Path Whole O’s

⅔ cup

120

4 grams

3 grams

Nature’s Path Mesa Sunrise Flakes

¾ cup

120

4 grams

3 grams

Nature’s Path Millet Rice

¾ cup

120

4 grams

3 grams

Nature’s Path Heritage O’s

¾ cup

120

3 grams

3 grams

Nature’s Path Whole O’s

⅔ cup

120

4 grams

3 grams

Nature’s Path Multigrain Oatbran

¾ cup

110

4 grams

5 grams

Nature’s Path Heritage Bites

¾ cup

110

3 grams

5 grams

Post Grape Nuts

½ cup

210

5 grams

7 grams

Post Grape Nuts Flakes

¾ cup

110

4 grams

3 grams

Post Bran Flakes

¾ cup

100

5 grams

5 grams

Post Shredded Wheat Original Spoon Size

1 cup

170

0 grams

6 grams

Post Shredded Wheat Original Big Biscuit

2 biscuits

160

0 grams

6 grams

Post Shredded Wheat Spoon Size Wheat’n Bran

1 ¼ cup

200

0 grams

9 grams

 


Don’t forget to make it a Balanced Breakfast by adding…

  • Protein - dairy (also count for carb serving):  Low fat or

    Non fat

    Nonfat milk,low fat or nonfat Greek yogurt

    ,

  • Protein - (do not count for carb serving): cottage cheese, eggs,

    nuts/seeds,

    or cheese

  • Produce

    Non-starchy vegetables:  any kind of

    fruit or

    non-starchy vegetable

**Keep in mind that milk, yogurt, fruit, as well as cereal, are all carbs = 25% of your plate TOTAL

**Adding non-starchy veggies on the side a helpful way to fill up


NOTE:  Discuss specific portion sizes to meet your needs with your wellness expertcoach.