So many
prepackaged cereal products are loaded with all of the wrong ingredients. The
sugar content is out of control and they are made with processed grains which
lack nutritional content and leave the body starved for proper, whole and
healthy nutritional fulfillment. When shopping for a breakfast cereal here are
some tips to keep your choices as healthy and balanced as possible.
Look for Whole Grains
Whole grains
promote gastrointestinal health, help keep off excess weight, reduce risk for
Type II Diabetes and provide a novel's worth of other published health
benefits. Grains commonly used in products in the United States are stripped of
the bran and germ portions of the wheat grain, which contains critical
nutrients such as protein, fiber, copper, iron, zinc, folic acid, calcium,
vitamins B1, B2, B3, E, and phosphorus. This means critical nutrients are lost
and consumers are left with the nutrient-poor remnants of processed grains as a
base to common meals, including morning cereal. To increase consumption of
these key nutrients, make sure to look for "whole grain" content in
breakfast cereals and other products.
Minimize Sugar Intake
Sugar is one
of those additives that tastes so good, but is oh, so very bad for you. Sugar
doesn't contain any essential nutrients but is jam packed with tons of
"empty" calories that can send that scale soaring. When reading the
label, sugar comes in many, many different forms. Be sure to watch out for some
the most obvious which include sugar, sucrose, high fructose corn syrup,
evaporated cane juice, fructose, lactose and maltose.
Sugar wreaks
havoc on the human body and doesn't contain any minerals, vitamins, proteins or
essential fats. However, sugar provides the perfect meal for bacteria in the
mouth that lead to tooth decay - and at the very least, bad breath. Over consumption
of sugar also leads to a fatty liver, which can potentially cause liver
disease. Other outcomes include Obesity, Metabolic Syndrome, Cardiovascular
Disease, Type II Diabetes and possible Cancer. Sugar consumption is highly
addictive due to the fact that it releases massive amounts of dopamine, which
leaves the body constantly craving more. To take a huge step towards a healthy
start to the day, and a healthy lifestyle, avoid added sugar in cereals and opt
for some fresh fruit instead.
Add Fruit
You can look
for cereals with dried fruit such as raisins and cranberries already added, but
these are often covered in added sugar which leads to the unnatural sweetness
that our bodies have such a difficult time processing. For a better alternative
try fresh fruit. Bananas are the easiest option, they keep for awhile, look
nice on the counter, and take all of about 30 seconds to peel, slice and add to
a bowl of whole grain cereal or oatmeal. Bananas are fat-free,
cholesterol-free, sodium-free and are packed with fiber, potassium and other
nutrients to keep you fuller for longer and satiate the morning sweet tooth,
setting you on the right track for the rest of the day. Other easy options
include fresh berries, apple, and dates. Although it's important to avoid sugar
as much you can, it's nearly impossible to overload on natural fructose that
comes directly from fresh whole fruits.
Try a Milk Alternative
Dairy milk can
cause an inflammatory response in the body and can lead to other
well-documented problems such as acne, digestive issues and other low-level
allergic reactions. To avoid lactose (sugar), saturated fat and excessive
cholesterol found in cow's milk try a milk alternative. Options include
coconut, soy, almond, and rice milk among others. Go for an unsweetened version
and find an enriched option if you are looking for some added nutrition.
Mind Your Portions
Measure out
your portions to get a realistic idea of accurate portion sizes. If that single
portion just isn't cutting it, bulk it up with fruit and nuts such as almonds
and walnuts for some healthy fats and proteins to keep you satiated until
lunchtime. For some people a service
like Nutrisystem can be helpful, because it controls your meal portions for
you. Something that you really don’t
have to worry about, during your busy day.
Although there can be an added cost, but Nutrisystem cost actually isn’t
that bad as you can note here.
Some great
cereal options include: General Mills Kix, Barbara's Original Puffins, General
Mills Total, Cascadian Farms Hearty Morning, and Lydia’s Organics Berry Good
Cereal.
