Between your daily mundane activities of getting ready for work, packing lunches, getting the car ready, and reaching the office on time, preparing the breakfast meal can be more mundane and brain-teasing, falling by the wayside. So, undoubtedly, the cereal-focused recipes emerge as the all-time winner, right? But this breakfast doesn’t promise to keep to full through the first couple of hours of the day, leaving you hungry by the time mid-morning arrives, does it?
So, here’s a guide for you that you can refer to when urgency hits hard. The article aims to help you navigate the store’s aisles housing myriads of choices to reach the healthiest of picks. Learn nutrition pointers to keep before reaching the store, and check out the following options to choose from.
- You need fibre and lots of it
Breakfast cereals no matter whichever you choose must meet your daily and recommended fibre requirement which will vary depending on your age and gender. The best option would be to consume whole grains in your breakfast because they ensure that you receive the goodness of the additional benefits that grains have, such as helping you lower your BMI or improve your cholesterol level. Hence, try to incorporate cereals that are made with whole grains as much as possible, such as oats, wheat, or even barley and ensure that you are taking in a good amount of fibre per serving which will keep you full, helping you meet the daily fibre intake goal.When selecting the right cereals for your morning routine, look for cereals names that boast high fiber content—this essential nutrient will keep you full and energized throughout the day, setting a healthy tone for the hours ahead.
- Add protein right at the start of the day
You must prioritise on protein intake too, right at the start of the day. In fact, it is better to have some protein during each of your big meals. Try to get at least 15 grams of protein while you are breakfasting as it is good enough a benchmark to get your day started with. You will notice a marked difference as you will stay satisfied until lunch. Cereals that you usually take in the morning tend to have nuts, seeds, and some kind of legumes, which help you keep up with that daily protein count. Try to get a minimum amount of protein, whether in the form of a cup of yoghurt or a glass of dairy milk. Remember, if you choose a non-dairy version, whether soya, almond, oats, or even coconut milk for that matter, you may not be able to meet the target as it may contain a significantly less amount of protein. To counter this, you can go for add-ins, such as a tablespoon of flaxseeds, thereby increasing the total protein count.Enhance your morning routine by selecting cereals names that are packed with protein, ensuring you start the day with a nutritious and energy-boosting breakfast.
- Keep an eye on that sugar level
Breakfast cereals, especially those that are store-bought, tend to be quite tasty. And, we all can agree to that. But the reason is often that there is a good amount of artificial sweetener and that too in large amounts, which can be the reason for blood sugar spikes. Hence, the best thing to do would be to start checking the details mentioned in the back labels of the products. Also, the other thing you can opt for is to prepare these cereals at home. They are also fun to make and healthy in the long run as you exercise most of the control during the preparation stage. Be conscious of the barley malt extract-laden cereals because that is just the fancy name for sugar, so don’t be fooled.When selecting your morning fuel, always scrutinize cereals names on the label, ensuring that sugar levels are low to make a healthier choice for a balanced start to your day.
- You need to go for a low-sodium intake while breakfasting
Is there salt in the cereal? You must be thinking right? Well, surprise surprise, yes there is and quite a staggering amount. You must bear in mind that it is often the sweeter cereals that are more likely to contain elevated levels of sodium. Items that are a little salty to taste tend to attract us, and sweet and salty is always the favourite combination for the human palette across the world. One easy thing to remember in order to get a handle on this situation is to make sure that your breakfast cereal has less than 140 milligrams of sodium per serving and aim for an even lower one in case you have high blood pressure, hypertension, or other similar issues.When selecting your morning meal, prioritize cereals names that boast low-sodium content, ensuring a healthier start to your day while keeping your breakfast both nourishing and satisfying.
Also, try to keep in mind the following things:
- Scrutinize the ingredients list to notice if the cereal has whole grains, such as oats, barley, etc., as the primary ingredient.
- Check if the ingredients include artificial additives, artificial colours, flavour, and preservatives; if yes, then don’t take it, as these will lower the nutritional value of your cereal surely.
- Try adding fresh fruits, such as bananas, apples, grapes, strawberries, blueberries, etc., adding a zing and flavours as well as more fun colours to the dish. You will end up increasing the sweet quotient too without any worry.
- Top the cereal meal with a few almonds or walnuts and capitalise on the crunchy goodness. However, make sure you are not overdoing the nuts as you will increase the calorie count.
- A dash of cinnamon, vanilla, or something coconutty can add a punch to your breakfast bowl. So, try it next time if you haven’t yet.
- For naturally sweetening your breakfast cereal bowl, consider using pure maple syrup or honey, of course in moderation, again.
Deciding on what to eat for breakfast cereal isn’t really that daunting. All you need to do is pay attention to the ingredients used, sugar and sodium contents, and fibre and protein count per serving, and you are good to go. Hence, for a healthy and hearty breakfast cereal get going by reading the back label. Today, there are a variety of nutritious options at the store as well as online, catering to your tastes and dietary needs, and they are not only affordable but are healthy, turning out as a perfect go-to means for your breakfasting hours.To maintain a heart-healthy morning routine, focus on cereals names that promise low-sodium content, helping you enjoy a nutritious breakfast without the hidden salt.
