Cereal, It's What's for Breakfast

Whenever I take a client on a grocery store tour, one of the first things we look at is cereal.  It provides such a great teaching opportunity and everyone eats cereal, right?

What can you learn from a box of cereal?  Lots!

1.  Is it whole grain?

Just like the bread you buy should be, your cereal should also be made with whole grains...and a 100 percent whole grain cereal would be the best choice.  How can you tell?  Read the ingredient list.  

If the first ingredient reads whole something (wheat, rice, corn, etc) then you are off to a good start.  But keep reading...is there another grain further down the list?  It should be whole too!  One exception to this rule is for oats...even without the word whole, rolled oats and oat flakes are always whole grains.

Don't be tricked by claims on the front of the box.  General Mills claims that Lucky Charms (and most of its other cereals) are "made with whole grains", and sure, the first ingredient is whole grain oats, but what follows is not so convincing...see for yourself (I've underlined the grains that aren't whole):

Ingredients:  Whole Grain Oats, Marshmallows (Sugar, Modified Corn Starch, Corn Syrup, Dextrose, Gelatin, Calcium Carbonate, Yellows 5&6, Blue 1, Red 40, Artificial Flavor), Sugar, Oat Flour, Corn Syrup, Corn Starch, Salt, Trisodium Phosphate, Color Added, Artificial Flavor, Vitamin E (Mixed Tocopherols) Added to Preserve Freshness. Vitamin and Minerals: Calcium Carbonate, Zinc and Iron (Mineral Nutrients), Vitamin C (Sodium Ascorbate), A B Vitamin (Niacinamide), Vitamin B6 (Pyridoxine Hydrochloride), Vitamin B2 (Riboflavin), Vitamin B1 (Thiamin Mononitrate), Vitamin A (Palmitate), A B Vitamin (Folic Acid), Vitamin B12, Vitamin D.

2.  Is it a good source of fiber?

A good breakfast cereal should have at least 3 grams of fiber per 100 calories.  So if your favorite cereal is around 200 calories per serving, it needs to be closer to 6 grams of fiber.

And I'm not talking about added, processed fiber either; I'm talking about fiber that is naturally found in the whole grains your cereal should be made with...let's call it whole fiber.  Food companies are smart, and they know that fiber is a "selling point" these days.  So they add lots of isolated fiber to their cereals to confuse the unknowing shopper.  What's the problem with isolated fiber?  It is unknown whether or not is has the same health benefits as whole fiber.

Isolated fiber sources that may be listed include inulin, chicory root extract, oat fiber, soy fiber, maltodextrin, starches (such as corn, wheat, tapioca), polydextrose, psyllium, and gums (such as arabic, guar, acacia).  It's not that these are ingredients to be avoided, it's just better for the fiber to be whole.

3.  Is it loaded with sugar?

Breakfast does not equal dessert...unless you work for any of the cereal companies that market their sugary cereals to children.  Even some adult cereals have WAY too much sugar.  One teaspoon of sugar weighs 4 grams.  So if your favorite breakfast cereal has 12 grams of sugar or more, you are consuming at least a tablespoon of sugar with your breakfast (3 tsp = 1 tbsp).

So I would stick with cereals that have less than 8 grams of sugar (or 2 teaspoons) per serving for adults and kids alike.  In most cases, if sugar (or any of its other forms...corn syrup, high-fructose corn syrup, honey, molasses, cane juice, fruit juice concentrates, any word ending in "ose") is the second ingredient listed, put the box down and keep looking.

One exception to this rule are cereals with REAL fruit; the sugar amount listed on the nutrition facts panel does not distinguish naturally occurring sugar in fruit (such as raisins) from added sugar and high-fructose corn syrup.  So although Kellogg's Raisin Bran has 19 grams of sugar, some of it is from the raisins.

And if your new cereal isn't sweet enough for your taste, add your own fruit...I love bananas or berries sliced in my cereal.  Or buy an unsweetened cereal (i.e. 0 - 1 grams of sugar) and sweeten it yourself with no more than 2 teaspoons of sugar.

There are other things to consider when choosing a breakfast cereal (sodium content and the presence of partially hydrogenated oils, artificial colors/flavors/sweeteners), but these 3 things are a good starting point:  1) first ingredient as a whole grain, 2) at least 3 grams of fiber per 100 calories, and 3) less than 8 grams of sugar per serving.

So what are some of the best choices?

Kellogg's - All-Bran Complete Wheat Flakes, Raisin Bran, Mini-Wheats (unfrosted)

General Mills - Fiber One Raisin Bran Clusters, Cheerios, Wheaties, Total Whole Grain, MultiGrain Cheerios, Wheat Chex, Total Raisin Bran

Nature's Path Organic - Smart Bran, Flax Plus Multibran/Pumpkin Raisin Crunch/Raisin Bran, Synergy, Optimum Slim, Heritage Bites, Multigrain Oatbran, Heritage, Millet Rice Oatbran, Heritage O's, Whole O's...there may be others...this is a good brand!

Barbara's Bakery - Ultima Organic High Fiber or Pomegranate, Organic Crispy Wheats, Shredded Spoonfuls, Organic Breakfast O's

Kashi - Honey Sunshine, Heart to Heart Honey Toasted, GoLean, Organic Autumn Wheat, 7 Whole Grain Flakes, 7 Whole Grain Nuggets

Post - Bran Flakes, Original Shredded Wheat (including spoon size Original and Wheat n' Bran), Trail Mix Crunch Raisin and Almond, Raisin Bran

Other lesser known/found brands that have some healthy options:  Weetabix, Uncle Sam, Healthy Valley, Cascadian Farm, Arrowhead Mills

Lagniappe...

Here are two articles (1 and 2) on sugary cereals and kids...the info can be applied to adults as well!

The Good and the Bad...

First the good...LSU won today 41 to 13 - Geaux Tigers!

And now the bad...Hurricane Gustav is heading for us, and I've evacuated from Baton Rouge to Covington to stay with the rest of my family. Three years ago Katrina put a tree through our roof...hopefully things will be better this time around. Keep all of the Gulf Coast in your prayers.

Anyway I figure this was as good a time as any to blog.

I tried to find some "kid-friendly" recipes for those of you with picky eaters...healthy versions of spaghetti and meatballs, mini meatloaf, and a chilaquiles casserole (its kind of like an enchilada casserole).

The recipes are from several sources...Martha Stewart's Everyday Food (my favorite magazine), Eatingwell.com, and FoodNetwork (recipes from Ellie Krieger, a dietitian).

Broccoli, Chickpea, and Tomato Salad -

• Per serving - 131 calories, 5.9 g fat, 15.8 g carbohydrate, 5.5 g protein, 4.9 g fiber (exchanges: ½ protein, 1 fat, ½ starch, 1 ½ vegetable)
• Notes - Make this Sunday night, and have it for a healthy lunch all week; you could have it with some leftover grilled chicken or canned tuna (chunk light…packed in water!) and serve it over lettuce or spinach

Banana-Nutmeg Smoothie -

• Per serving - 120 calories, 1 g fat (0.5 g saturated), 25 g carbohydrate, 4 g protein, 2 g fiber (exchanges: 1 fruit, ¾ milk); I modified the original recipe by only using 2 bananas and using skim milk instead of whole
• Notes - Serve this for a quick breakfast, snack, or dessert; substitute cinnamon for the nutmeg if you like!

Edamame Spread -

• Per serving - 115 calories, 4.1 g fat, 10.4 g carbohydrate, 8.2 g protein, 4.2 g fiber (exchanges: 1 fat, 1 protein, ½ starch)
• Notes - Serve this as a dip for veggies…red bell pepper strips, carrot and celery sticks, radish and cucumber slices; this dip isn’t as “starchy” as other bean dips and would be a good snack (as long as you aren’t dipping with tortilla chips!)

Lemony Sautéed Shrimp with Broccoli and Peas -

• Per serving - 261 calories, 7 g fat (2 g saturated), 21.4 g carbohydrate, 30.4 g protein, 6.6 g fiber (exchanges: 3 ½ protein, 1 starch, 1 vegetable, 1 ½ fat); I modified the original recipe by only using 2 teaspoons of olive oil in step 1 (instead of 2 tablespoons of butter) and and using 1 tablespoon of butter in step 3
• Notes - Complete the meal and serve with a whole grain (brown rice, quinoa, or whole wheat pasta); this recipe takes a short cut by using frozen shrimp and peas...buying pre-chopped broccoli will make it even easier

Carrot-Cumin Slaw -

• Per serving - 100 calories, 7 g fat (1 g saturated), 9 g carbohydrate, 1 g protein, 3 g fiber (exchanges: 1 ½ fat, 1 ½ vegetable); I modified the original recipe by only using 2 tablespoons of canola oil instead of 1/4 cup
• Notes - I love slaw salads…I buy pre-shredded cabbage and carrots in the produce section; this one will go well with Mexican dishes…enchiladas, tacos, fajitas; add shredded chicken or canned black beans (rinsed and drained) and have this as a light lunch

Mixed Leaf Salad -

• Per serving - 48 calories, 3.6 g fat, 3.6 g carbohydrate, 1.2 g protein, 1 g fiber (exchanges: ½ fat, 1 vegetable)
• Notes - Makes 8 small servings (or 4 large); save time and buy 2 bags of mixed lettuce

Chilaquiles Casserole -

• Per serving - 245 calories, 10 g fat (4 g saturated), 31 g carbohydrate, 9 g protein, 6 g fiber (exchanges: 2 starch, 1 vegetable, 1 protein, 2 fat)
• Notes - Complete the meal and serve with “carrot-cumin slaw”; one serving of this casserole provides nearly 25% of the Daily Value for fiber; on the website, some of the readers suggest using less enchilada sauce to keep the casserole from being too runny

Turkey Mini Meatloaves -

• Per serving - 196 calories, 6 g fat (2 g saturated), 18 g carbohydrate, 19 g protein, 3 g fiber (exchanges: ½ starch, ½ vegetable, 1 fat, 2.5 protein)
• Notes - Complete the meal and serve with “mixed-leaf salad” and oven-roasted sweet potato wedges

Turkey Meatballs with Quick And Spicy Tomato Sauce and Whole-Wheat Spaghetti -

• Per serving - 332 calories, 10 g fat (3 g saturated), 39 g carbohydrate, 23 g protein, 8 g fiber (exchanges: 2 starch, 2 vegetable, 1.5 fat, 2.5 protein)

Lagniappe...

Someone sent me an email to let me know which recipes they tried/liked/didn't like (which I really appreciate!)...one of her favorites was Ellie's Balsamic Chicken with Baby Spinach.

Here is an article and comparison on oatmeal...see if your favorite brand is one of the best. As I mentioned in the last post, I eat oatmeal for breakfast a lot...I add fruit and a few nuts and drink a glass of milk...whole grains and fiber from the fruit/oats and protein from the milk and nuts keep me full all morning! I don't use instant packaged oatmeal because I prefer to be creative and create my own flavor combinations and avoid any additives and artificial ingredients.

Here is a comparison/article on cold breakfast cereals too.