Spot red flags in your cereal bowl: A guide to healthier choices

Finding a quick yet satisfying breakfast option can be difficult, which is why cereal remains a popular choice.  

While nutritious whole foods like eggs, Greek yogurt, and oatmeal are ideal breakfast options, there are steps you can take to select a healthier cereal.  

It’s important to choose a cereal made with wholesome ingredients, 100% whole grains, lower amounts of added sugar (3 to 6 grams per serving), and higher levels of fiber (3 to 5 grams per serving) and protein (6 to–0 grams per serving).  

Even with a high-protein cereal and regular milk, the total protein content won’t meet your daily recommended intake. Consider using high-protein milk or pairing cereal with a protein source to boost the meal’s overall protein content. 

When evaluating a cereal’s nutritional value, look for these potential red flags: 

• Less than 5 grams of protein per serving 

• Below 2 grams of fiber per serving 

• Ingredient claims such as “made with whole grains” or “enriched flour.” These phrases often indicate the presence of refined grains rather than 100% whole grains, which are more nutritionally beneficial.  

• The presence of cartoon characters or child-focused imagery on the packaging. These marketing strategies are commonly used to promote higher sugar cereals to children. 

Some cereals boast zero sugar, low net carbs and high protein. These so-called “healthier” and “high protein” cereals are an improvement over traditional cereal options as they provide more nutritional value. Although, these cereals are still processed foods and should be consumed in moderation. 

It’s like comparing a “low-sugar” or “high-protein” cookie versus a standard cookie — while the nutritional profile may be slightly improved, it’s still a cookie. These food items can have a place in a balanced diet, but they should not be considered a primary source of nutrition.  

Additionally, high-protein cereals often come at a significantly higher price point than conventional options, which may present a financial barrier for families seeking healthier pantry staples. So, while many cereals are more like desserts than nutrient-dense breakfast foods, some options are better than others.

Lindsay Fencl is a registered dietitian at Aurora BayCare Medical Center.

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