Tuesday, November 6, 2012

Article # 18. Healthy Breakfast Cereals:)




Healthy Breakfast Cereals:) 

Bran flakes:-

Bran flakes are made from whole grain wheat and contain wheat bran, the hard outer husk of the grain. Your body cannot digest bran, so it provides a high level of fiber, which helps keep your digestive tract in proper working order. Each 1-cup serving of bran flakes contains 5g of fiber, 90 calories and 8g of sugar. In addition, bran flakes are typicall
y fortified, which means vitamins and minerals have been added to the final product. Different brands of bran flakes are commonly available at any grocery store.

Chex:-

Chex brand cereal is square and looks like a little checkerboard. The three primary types of Chex are made from rice, wheat and corn. All are healthy options with slight variations in how many calories, fiber and sugar they contain. Rice Chex does not contain any fiber; however, it only contains 100 calories and 2g of sugar per 1 cup. Wheat Chex contains 3.2g of fiber, 108 calories and only 3g of sugar per 1 cup. The same amount of Corn Chex contains 1g of fiber, about 120 calories and 3g of sugar.

Kashi Go Lean:-

Kashi Go Lean cereal contains crunchy fiber "twigs," soy protein grahams and honey puffs. Kashi Go Lean contains 140 calories and 6g of sugar in each 1-cup serving, which is slightly higher than the MayoClinic.com's recommendation. However, each serving contains 10g of dietary fiber, which will aid in digestion and help reduce your risk for cardiovascular disease. Finally, 1 cup of Kashi Go Lean contains 13g of protein, which helps you feel full for a longer time.

Corn flakes:-

Corn flakes are a common breakfast cereal that is also used as a healthy substitute for bread crumbs to coat fish or meat. Corn flakes are also used in some baking recipes to provide texture and keep calories at a minimum. MyPlate indicates that a 1-cup serving of corn flakes contains 1g of fiber, 100 calories and only 2g of sugar.

Heart Healthy Whole Grain Cranberry Instant Oatmeal:-

This instant oatmeal is not only unusual because it features dried cranberries, but also because it contains ground flaxseed (although the package doesn’t say how many grams of omega-3s are in each serving) and healthy plant sterol esters (adding .65 grams of plant sterol esters per serving). The third ingredient listed on the label, inulin, is a good-for-you soluble fiber. One packet has 160 calories, 4 g protein, 30 g carbohydrate (10 g sugar), 2.5 g fat, 0 g saturated fat, 0 mg cholesterol, 6 g fiber, 90 mg sodium. Calories from sugar: 25%.

Frosted Mini-Wheat Cinnamon Streusel

If you like Frosted Mini-Wheats but are bored with the standard flavor, take the Cinnamon Streusel flavor for a spin. These mini biscuits have the signature crunchy texture, but with a nice cinnamon flavor added.

A 1.8 oz serving (24 biscuits) has 180 calories, 4 grams (g) protein, 44 g carbohydrate (12 g sugar), 1 g fat, 0 g saturated fat, 0 mg cholesterol, 5 g fiber, and 0 mg sodium. Calories from sugar: 27%.

Cheerios:-

Stick with the original: General Mills’ original toasted whole oat flour “O’s” cereal, since new versions are candied up with sugar and calories. They hold only 110 calories per cup, no sat fat and four grams of fiber with six grams of sugar -- and the sodium is a reasonable 210 milligrams.
Post’s Grape Nuts:-

Although Grape Nuts are high in sodium (360 milligrams) a little of this low fat and low sugar cereal goes a long way and they are delightfully crunchy and nutty. Since this cereal is dense in calories (and weighs more per cup than flaked cereal), the serving size is about 1/3 cup instead of one cup. I add them to a flaked cereal -- just a couple of tablespoons -- for the crunch.
Health Valley Organic Oat Bran Flakes:-

Health Valley Cereals, like Barbara’s Cereals, are made from organically grown grains, and contain no artificial colors, flavors or preservatives. They are delicious too. You can find Health Valley at many major grocery chains, as well as all natural foods sores. The oat bran flakes have a particularly nice nutty flavor, zero grams of fat, and only 15 milligrams of sodium. Add four grams of fiber and only four of sugar, and these organic flakes are a winner.

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