How to pick Healthier Store-Bought Cereal

 

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Here are six tips to choosing the right cereal: 1. Scan the serving size. Always check the serving size when comparing cereals. Most cereals list the serving size as 1 cup, but some manufacturers may play with this number to make the nutrition information more appealing.

2. Choose a cereal with about 100–200 calories per serving. What follows is everything you need to know to choose a healthy cereal. Pick a Whole Grain Look for a “100 percent whole-grain” claim on the box, or read the ingredients list to be sure all grains.

How to Choose a Healthy Cereal. While many store bought muffins carry a hefty amount of caloriestypically around 400 or more each, you can easily fit them into a healthy eating plan. Choose cereals with at least 3 grams of fiber per serving. Better yet, choose a minimum of 5 grams of fiber per serving.

Heavy-hitters consist of Kellogg’s All-Bran cereals, General Mills Fiber One, Kashi GoLean, and Uncle Sam Original Wheat Berry Flakes. Tip: Go simple with bran cereals if you don’t typically eat them. Choose the cereal that’s made wholly (or almost entirely) of whole grains. By making this choice, it means that you’re looking for the cereal made of whole grain or bran. When the nutrition labels give you a hundred percent whole grain, it makes for a healthy cereal that can keep you full.

Pick up that box immediately. Some granolas provide healthy doses of protein and fiber, which can help keep you fuller longer. But you want these nutrients to come from the grains, nuts and seeds in the cereal.

In general, you can tell a healthier cereal by a short ingredient list, low sugar content, and high fiber content, says Champion. Look for whole grains or oats, vitamins, and minerals, as well. “Read the ingredient list first!” she says. “In general when choosing cereals, I always look at the protein and fiber content more than anything,” says Valdez. “These are the components that will help you stay fuller for longer. If you have a low-calorie breakfast, you will likely have cravings later and are.

Sometimes it’s easy for shoppers—like my mom—to get bogged down in the learning curve necessary to adjust to a healthier, more educated, purchasing pattern. So I was excited to find this organic cereal scorecard from the Cornucopia Institute. Choosing Store-Bought Cereals. Rather than being swayed by bright colors and health claims on the packaging, go straight to the nutritional facts and ingredient list when you’re choosing store-bought cereal.

Choose whole grains to get the nutrients your body needs rather than refined grains that often lack fiber.

List of related literature:

Compare the remaining DVs of both cereals.

“Culinary Nutrition: The Science and Practice of Healthy Cooking” by Jacqueline B. Marcus
from Culinary Nutrition: The Science and Practice of Healthy Cooking
by Jacqueline B. Marcus
Elsevier Science, 2013

Now after the multiple comparison procedure, you know which cereals are different and how they compare to the others.

“Intermediate Statistics For Dummies” by Deborah J. Rumsey
from Intermediate Statistics For Dummies
by Deborah J. Rumsey
Wiley, 2007

Healthy Choice combined with Kellogg’s to create a line of “Healthy Choice from Kellogg’s” cereals that have a superior taste and a good position on the health dimension.

“Building Strong Brands” by David A. Aaker
from Building Strong Brands
by David A. Aaker
Simon & Schuster UK, 2012

A good rule of thumb is to choose a cereal with a whole grain as the first ingredient.

“The Doctor's Diet Cookbook: Tasty Meals for a Lifetime of Vibrant Health and Weight Loss Maintenance” by Travis Stork, Leda Scheintaub
from The Doctor’s Diet Cookbook: Tasty Meals for a Lifetime of Vibrant Health and Weight Loss Maintenance
by Travis Stork, Leda Scheintaub
Bird Street Books, 2014

To find the right cereal, check the Nutrition Facts label.

“Nutrition For Dummies” by Carol Ann Rinzler
from Nutrition For Dummies
by Carol Ann Rinzler
Wiley, 2016

Something else to consider:Whether presweetened or not, ready-to-eat cereals offer a quick, convenient way to fit breakfast in and to get significant nutrient intake.

“American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition” by Roberta Larson Duyff
from American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition
by Roberta Larson Duyff
HMH Books, 2012

So before putting any cereal in your cart, read the

“The Doctors Book of Food Remedies: The Latest Findings on the Power of Food to Treat and Prevent Health Problems From Aging and Diabetes to Ulcers and Yeast Infections” by Selene Yeager, Editors of Prevention
from The Doctors Book of Food Remedies: The Latest Findings on the Power of Food to Treat and Prevent Health Problems From Aging and Diabetes to Ulcers and Yeast Infections
by Selene Yeager, Editors of Prevention
Rodale Books, 2008

To choose a healthful cereal, the food label is a useful guide.

“Nutrition” by Paul M. Insel, Don Ross, Kimberley McMahon, Melissa Bernstein
from Nutrition
by Paul M. Insel, Don Ross, et. al.
Jones & Bartlett Learning, 2016

For the highest versus the lowest intakes, lower all-cause mortality risk for whole grain was reduced by 11%, cereal fiber by 19%, bran by 25%, and germ by 5%.

“Dietary Patterns and Whole Plant Foods in Aging and Disease” by Mark L. Dreher
from Dietary Patterns and Whole Plant Foods in Aging and Disease
by Mark L. Dreher
Springer International Publishing, 2018

Take a walk down the cereal aisle of any supermarket and count the number of choices you have with respect to what kind of cereal you can eat for your breakfast.

“Hostage at the Table: How Leaders Can Overcome Conflict, Influence Others, and Raise Performance” by George Kohlrieser, Joe W. Forehand
from Hostage at the Table: How Leaders Can Overcome Conflict, Influence Others, and Raise Performance
by George Kohlrieser, Joe W. Forehand
Wiley, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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65 comments

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  • Thank you Bobby for all these videos. I’m trying to be mindful and more knowledgeable about the things I eat. I love your channel. I already referred your Channel to my co-workers and they love it. We have our little group at work and discuss the foods we eat….��

  • Great Granola and Oatmeal Video. Do you have a video on Bobby’s best protein and/or energy bar. Would love to see one. The videos on sugar substitutes and coffee mate substitutes were also extremely informative. I’ve learned a great deal today watching several of your video. One good outcome of quarantine.

  • Rose beautiful! Adorable baby! ������������ Great video, I can’t eat any kind of oats anymore, something in them that makes me bloated and sick feeling, even the sprouted and soaking them overnight.

  • Brother let me add-on one thing for your knowledge “fibres” and “protein” are not different, However proteins are building blocks of fibre…

  • Health sutra products now are way too costly, Rs. 300/for 425 grams of ragi oats….please suggest some cheaper alternatives..!!

    Even Go-Bharti is out of stock in amazon..from a long time now..!!

  • After watching lots of videos on such issues i just came to understand that traditional way is best which nowadays used by most of these companies..eg:-my dadi used to make sattu for me when i was young but i hardly liked that but now as i grown i came to know the real importance of such things..But now no dadi and no such nutrition ����

  • I’m a sucker when it comes to cereal so of course, I usually eat it for breakfast. I eat shredded wheats (the red box) and there’s no added sugar, or sodium! It tastes delicious with almond milk because in my opinion almond milk is sweeter, so there’s no need for frosting! Gotta love cereal 😉

  • I like waffles in the morning they seem to be easy on my stomach I put fruit on top of it and waffles don’t have all that singer ok it like cereal I buy the multi grain waffles the big shot critics out said waffles are not good for you and if you think there way you will start to believe it that’s what you have to be careful surfing the internet folks

  • Hi Vivek! I like watching your videos and your honest opinions on various products. Could you please let me know if this breakfast cereal named “Pristine Organics Beginnings Organic Millet Muesli” falls under the best category and is totally safe to consume?

  • Thank you so much for d vedio. I just now returned the cereal packet which i used to eat from my childhood. Its like a eyeopener. Doin a good job for d future generation. And your telugu speaking is very cute��

  • Total moron radical for sure plenty of them around just eat what you like folks don’t listen these idiots they will drive you crazy for sure

  • Are Coach’s Oats 100% Whole Grain Oatmeal considered steal cut oats? It says on the bag cracked and toasted and the Ingredients are Whole Grain Oats

  • Great idea you should make your own products! Please keep us in mind when it comes to Pricing! Best of luck you definitely got My support!!

  • Hi vicky can u make videos on vegetarians which r safe to have on chocolate, crisps, any drinks, ready meals,butter, all yogurts, breads we dont know the whole ingredients whats in them.if u have anything plz bring that up too plz. thank u!!!

  • News flash: Cauliflowers are not oats. They are nothing but what they are, they should really stop trying to make cauliflower into everything.

  • It’s better if we could make our own museli by adding all the cerel flakes, fruits and nuts as per our choice. I don’t know how far I can trust honey as well. So I am truly going for jaggery.

  • Stumbled across Pure Elizabeth a few years ago kept buying a LOT every time. Now I have become more aware of what I eat, thought I’d check your recommendations and glad to know it’s approved by Bobby:/ Thanks a lot. and I am learning so much from you. Baked a cheesecake with monk fruit sweetener yesterday and it turned out magnificent couldn’t have imagined in a million years! Been boiling monk fruit water to protect my vocal cord since I was young but honestly never knew it was a natural sweetener for cooking until two weeks ago! Rock and roll Bobby, wish you and your family well <3

  • You guys are doing a great service to all of us who are becoming aware. I would like to see a recipe for healthy bran muffins that taste good using good ingredients.

  • Imagine the pressure of buying cereal while he’s doing a video, not wanting to be made a dick head 5 seconds later when he says how shit your brand was.

  • What about
    Newly arrived tata product
    Which is named
    FABSTA cruncy corn flakes
    Ingredients are
    Corn grits (91.5%)
    Sugar,salt,malt extract (1%)
    Emulsifer(INS 322(i))
    And
    Antioxident (INS 320)

  • I love your videos, great info, but I can’t keep my eyes off of your precious baby! She is so cute and well behaved! I am a grandma to a 2 year old!:)

  • I can hardly believe it! Walmart Grocery has Purely Elizabeth brand!!! And btw, I watch your videos with a window open to the Walmart Grocery app, and I change my favorites best I can. (I depend on their service due to my location and disability). My choices are improving all the time!

  • Yes, start making food products that are healthy and good for you! I love your videos and been learning a lot. Thank you for taking the time to review many food products and providing recommendations on what to buy or avoid. You rock! ����

  • love this video thank you so much this helped me so much with the death of my father. it was really hard for me ya know to move on it held me back for so long it almost ruined my marriage but this video right here helped me so much thank you❤️

  • Hi Vicky, I tried Bagrry’s No Added Sugar Crunchy Muesli. I felt this was healther then other muesli. Express Foods Oat Granola Breakfast Cereal is also a healthy options for breakfast I think. Because there are no added sugar in it.

  • Ok, if you can’t read a label and only have the recommend serving size then thats all on you. I’m tired of these stupid lawsuits that tie up our legal system and costthe tax payers millions.

  • What about mixing your own granola, I buy individual organic bags of seeds, nuts, oats, dry fruit, unsweetened coconut flakes and switch some out when buying new

  • Hi Bobby, granola is one of the easiest things to make. I make my own and serve it with my own yogurt. Rose is way too cute! She needs to have her own baby food segment!

  • Bobby which one do you recommend me bobby red mill´s or nature´s path organic oats? Which one has also lower glyphosate levels, I´ll appreciate your help.

  • Hi Can you please make a video on how to make diet meal without cooking because i live abroad and i mostly ate at hotel and restaurants etc. i am gaining wait since last 5 months Thank you

  • OMG!!! You didn’t pick up Michele’s Granola!!! It’s THE BEST and soooo Bobby approved. Lemon pistachio is the best. This is a local woman run company! If you haven’t tasted it let me know and I’ll send you some. It’s AMAZING!

  • Thank you for another healthy choice video. You guys rock. I thought it should always be organic oats? Steel cut oats didn’t say organic.

  • No cereal is not good. It’s all flower made into a shape. If it’s cold it’s processed. Oat meal with real oats that you boil water with, is healthy. All cereal is sugar, Sugar=poison. There is no such thing as healthy cereal Any nutritionist would say that. Snowflakes.

  • Yeah i surely don’t do high fructose corn syrup or soda or ketchup or snacks with it I hate tbhq as well along the side of caffeine a stimulant drug.

  • Yes You should look into making food items. For so long before I started watching you I have read labels and was so disappointed of the dirty ingredients even though I didnt know all of them till watching you so thanks for that. I feel food with dirty ingredients are made cause they can make more money off us with cheap bad ingredients so we would have to be on every kind of medication. Its all about the money and not our health. It really makes me angry. However, I do feel more companys are trying to use cleaner ingredients. Thanks to you again for sharing your knowledge on items I can feel good about. ��

  • I once lost 70+ pounds ( 185-113lbs) in less than 6 months eating nothing but cereal and skim milk the WHOLE time…ANY kind of cereal ( my favorite was cocoa crispies,fruity pebbles or Frosted Flakes) and I filled the bowls to the top!!!… at best, I may have squeezed in a brisk 30 min walk three times a week…..black coffee, water, diet soda and the milk in my cereal was my only fluid intakethe weight fell off!!! With no wacky side effects….I PURPOSELY gained back 25 lbs over the next 1.5 years because everyone constantly remarked that I was too thin at 5’7 113lb…I’m now and have been a cool 138 for the past 5 yearsthat weight has been maintained by eating a diet up to but no more than 2000 calories a day ( of whatever food I want) and walking 3 times a week, time permitting….and yes, I still LOVE cereal after eating it for 5 months straight!!!!��‍♀️

  • I love cereal with milk have this one with chocolate in it recently, delicious. And I also have cereal and yogurt with honey on but I’m losing so much weight ����☺️

  • I’ve bought my last box of Quaker Simply Granola…oats..honey…and almonds…….it’s good but not Bobby Approved! It also gives me gas like crazy…I’ve tried with and without milk to see if the milk causes it….Not…It’s the cereal itself…gonna get your ebook…Bobby Approved….thanks for sharing!

  • When you picked up the Bob’s Red Mill oats, why did the conventional say whole grain whereas the organic bag didn’t say whole grains. Wouldn’t they either both be whole grain or not whole grain?

  • Cereals contain high carbs and high sugar concentrate, you should not be eating them. Eat real foods like eggs without the yolk with onions and tomatoes. You should cut it out and the companies lie and knowone really reading the labels. If you want sugar get it from apples or vegetables

  • Mam I have a question I asked before in ur another video but u didn’t reply.. I wanted to know that ur 900 calories diet plan of boiled eggs and green tea and oats is gud in summers or not?

  • Dear doctors, please read the studies on processed foods. We don’t need 12 tsp in a day. What glucose our body doesn’t eat…. it makes. Glucoseneogensis… from the liver.

    Our blood regulates 1 tsp of sugar. when we keep more than that in our blood, the term is called diabetes. Fructose is the biggest culprit. Dried fruit in too much can be an issue too. Cereals and processed foods are not good for you.

    Healthy choices, eggs, pork chop, chicken filet…. keep those carbs low. They process to fructose and glucose in the body.

  • I have done keto, Paleo, whole 30, grain free, weight watchers, nutrisystem slim fast and every other diet, or lifestyle if you will, but the thing that I always come back to and works best for me is clean and organic eating. I’m so grateful that even though you choose to live a certain way, you help out those of us that live another way. I appreciate you are Paleo and gluten free but still give those of us that aren’t options. Thank you for what you do and please don’t ever stop.

  • Already listen, I’m gonna yo be honest I know cereal isn’t healthy and We shouldn’t eat too much of it. But when I’m eating cereal in the morning, I don’t think about the sugar in take etc. because if I was, I wouldn’t be eating cereal. On the other hand I work out, I go to the gym 4 times a week for an hour and a half. I’m a very healthy Average boy body for me, a 19 year old

  • The big problem is a lot of people don’t read ingredients let alone do any research on what do these ingredients mean. Most only go by what is said in front of the cereal box labels.

  • I searched up Cereal Iron lawsuit…. Found nothing on Iron but did find this… Sugar….. Guys all cereal has “iron”.. The metal mineral.. its poison..SEARCH IT UP

  • I only like Shredded Wheat Bran, Bran Flakes, Whole Wheat Chex, Cheerios, and the like with coconut or almond milk. Most cereals are too sweet for my taste.

  • I used to believe in the first few of the list if it’s sugar it’s bad however also learned that companies will use different words that may be further down the list that end with ose. For sugar that is. If it’s a lot of that and it’s high in sugar then it may not be good

  • Hey Bobby love your videos! Love your baby! What about a video for us Keto kids looking to make a great tasting hot cereal that doesn’t cost a mortgage payment? Highkey makes a fantastic cocoa almond hot cereal, I’d love to recreate could you help a fella Chicago girl?

  • Than u for sharing ur experience in trying thinks and let us know about the different kind of granolas. Or other food. Hi from Miami.

  • Achha nai laga aate ke ghol ka taste hai
    Its not a good product only aataa nothing new
    And who will drink aataa in milk

    Also it’s too much costly

    Don’t go for it it’s not worth

    I will never recommend this product to anyone

  • Just received my first order from Thrive and tasted Purely Elizabeth Ancient Grains Granola. Really good! Your videos are all so informative. I’m new to eating healthier.

  • Bobby, thank you for ALL your Videos. I’m learning alot and it’s so helpful. This is good to know the good & bad foods. You ROCK! GOD BLESS YOU!

  • Oopsiee… what am I gonna do with category 2 products I purchased thinking its healthy… freaking 5 packs ��������������������������������������

  • Can you make a video on muesli diet,I can eat three times a day,I love muesli,I don’t like oats n I hate the tastes of oats,I mostly eats muesli in breakfast, now I have idea to choose muesli also,thank you

  • Ho Vivek, what one can do if they are used to eating coen flake is, Buy corn flakes from local grocery store and eat it with any chololate flavour powder in milk. It tastes just like Kellogs Chocos. Cheaper and healthier. This is what I used to do.

  • I’m from pakistan…kindly mention the link of products to buy in pakistan because these products are not available at grocery stores

  • I have seen alot videos from your channel…
    Question is.. can i mix up different meat plans given by you. Kyo keh ik trha ka khana har roz kha nhi paata mein.. waiting for answer

  • Love all your videos. Would you happen to have any info on cbd oils? I’m sure there not all created equal. I’m still doing my research on it

  • With cereals, you should be concentrating on how much sugar is in them more than fat and fibre content. You pick up cheerios and says it fits your criteria, yet cheerios is full of sugar. Weetabix, Oats & Shredded Wheat are pretty much the only cereals that are not bad for you, next to no sugar in them

  • mam ap bohat achi hen ap ne bht easy ker dia hai sab
    mam men student hun or mera weight 86 kg hai height 5.5 hai olz ramzan shareef k liye koi weight loss plan btaen jo bht easy ho and effective bhi
    expensive na ho thanks alot

  • I found myself checking back to look up your tips as we bought cereal this week. Thanks for inspiring us to make healthier choices.

  • What are your thoughts on the Salt content? am I right that the Packet of Cheerios you held up seemed to have 10% Salt? that seems extremely high? Possibly more worrying than fat content? I wasn’t aware Cheerios are that Salty..

  • Can I have the museli instead of oats in your 10 day diet plan of 900 calories? And can I use baggarys museli available in India? please reply

  • Your heart healthy apron is cute; but cereals are carbohydrate insulin raising sugars. They actually cause heart disease. Get your fiber from a bell pepper.