Healthy nutrient-packed breakfast cereal — Jinan Banna


Breakfast is a great time to get in some nutrients, but if you’re not careful, this meal may be filled with empty calories and high in sugar, salt and fat. Choosing a cereal can be overwhelming with all the options-here, I share some I have enjoyed.

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Bob’s Red Mill Organic Regular Rolled Oats

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Oats are packed with fiber and protein to keep you feeling full throughout the day. I like this particular option given that it’s organic and doesn’t contain any added sugar, preservatives or other ingredients besides oats. One ½ cup serving provides 3g fiber and 5g protein.

Kashi GO Peanut Butter Crunch Cereal

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This option is similarly a high-fiber and high-protein option. One serving has 10g of protein and 6g of fiber. Be aware that this cereal does have added sugar, and for that reason, I actually treat this cereal more as a dessert than breakfast. It’s also not organic. However, I do appreciate that it doesn’t contain any artificial ingredients and tastes really good. If you want a treat, you may like this.

Bob’s Red Mill Resealable Old Country Style Muesli Cereal

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I generally love muesli, and this brand doesn’t contain any added sugar or artificial ingredients. It contains 4g fiber and 4g protein per ¼ cup serving, and also provides some micronutrients and heart-healthy fat. While this option is not organic, its nutritional characteristics make it a good choice in general. The only problem I have is that I enjoy the dried fruit so much that sometimes I pick the fruit out and leave the oats!

Cascadian Farm Organic Purely O’s Cereal

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I love that this cereal contains organic ingredients and virtually no added sugar. Like the other options, it will give you some protein and fiber to stave off hunger until lunch. Given that this cereal contains very little fat and sugar, you may want to enjoy this with low-fat milk and organic fruit to improve the taste.

Final Thoughts

In selecting cereal, you may also want to consider whether the product is fortified with vitamins and minerals. This is the case with many brands and gives you a way to get in some additional micronutrients. Here’s to a strong start of the day!

Originally published at on July 7, 2020.

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🥬Healthy Eating Coach 🥗Prof of Nutrition+Registered Dietitian 🥕Sign up to participate in my next group coaching here:

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