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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Starting your day with a nutritious breakfast cereal sets the foundation for a healthy and energized morning. By choosing cereals that are high in fiber, whole grains, and low in added sugars, you can enjoy a satisfying breakfast that fuels your body with essential nutrients. Let's discuss some of these healthy cereals.
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A classic and nutritious choice, oatmeal is high in fiber, protein and provides a good source of complex carbohydrates. Opt for plain, steel-cut, or rolled oats and add your own toppings like fresh fruits, nuts, and a drizzle of honey or maple syrup with milk.
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Look for cereals that are made from whole grains, such as whole wheat, barley, or brown rice. Read the ingredient list to ensure that whole grains are listed as the first ingredient and that the cereal is not heavily processed or high in added sugars.
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Bran cereals, like wheat bran or oat bran, are excellent sources of dietary fiber. They can help promote digestive health and provide a satisfying breakfast option. Look for bran cereals with minimal added sugars and pair them with fresh fruits or yogurt for added flavour.
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Granola can be a nutritious choice if it is low in added sugars and made with whole grains, nuts, and seeds. Look for granola brands that are minimally processed, have a short ingredient list, and are sweetened with natural sweeteners like honey or dried fruits.
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Look for unsweetened whole grain puffs or flakes, such as brown rice puffs or wheat flakes. These cereals are typically low in added sugars and can be a lighter option while still providing whole-grain goodness.
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Muesli is a combination of rolled oats, dried fruits, nuts, and seeds. It is typically lower in added sugars compared to many commercial cereals. Opt for unsweetened or lightly sweetened varieties and consider soaking it overnight in milk or yogurt for a refreshing and nutritious breakfast.
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Remember to read nutrition labels to check for added sugars, sodium content, and serving sizes. Pair your cereal with protein-rich foods like milk, Greek yogurt, or nuts to make it a balanced and satisfying meal.
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