Nav­i­gate The Ce­real Aisle

Don’t be daz­zled by flashy pack­ag­ing. Fol­low this guide to the big boasts and fine print on the boxes, so that you don’t start your day on the wrong note

Men's Health (Malaysia) - - Useful Stuff -

Skip “Made With Whole Grain”

This phrase is as empty as a donut’s hole. Ap­ple Jacks bears this claim, but the ce­real’s first in­gre­di­ent is sugar. “Any­time you see a claim on the front of the box, check the in­gre­di­ents on the back,” says Phil Lem­pert of Su­per­mar­ket Guru. Some­thing like “whole grain wheat” should oc­cupy that first spot in the in­gre­di­ents list.

Be­ware Of Stealth Sug­ars

Su­crose, fruc­tose, rice syrup – it’s all sweet stuff. Stay un­der 10 grams of sugar per serv­ing, says Va­lerie Berkowitz, R.D., of the Cen­ter for Bal­anced Health. Don’t be se­duced by brand­ing. Cas­ca­dian Farm Or­ganic French Vanilla Al­mond gra­nola has 13 grams of sugar—that’s the same as Marsh­mal­low Fruity Peb­bles.

Fill Your Bowl With Fi­bre

Aim for at least 5 grams of fi­bre per serv­ing, Berkowitz says. To stay full un­til lunch, add a min­i­mum of 30 grams of pro­tein to your ce­real: stir in Greek yo­gurt (17 grams of pro­tein in 6 ounces, or 170g; ver­sus 8 grams in a cup of milk), pro­tein pow­der (10 grams in 2 ta­ble­spoons), and al­monds (8 grams in ¼ cup). Don’t Fall For Fruit Sur­prise: Straw­berry Frosted Mini-Wheats has no ac­tual straw­ber­ries! Even most ce­re­als with freeze-dried berries or raisins don’t have enough of them to equal a serv­ing. Yes, not even Raisin Bran. So eat real fruit in­stead. A de­li­cious way: top your bowl with ki­wis, peaches, green ap­ples, pome­gran­ate seeds, or figs.

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