Health experts advocate for cereals with a healthy whole grain foundation or ones that are specifically labeled as "100% whole grain." These kinds include cereals made from ancient grains such as quinoa, millet, and sorghum, as well as brown rice and whole-grain maize. A higher ranking of whole grain ingredients on the label indicates a higher percentage of whole grains in the product. Consider using low-sugar sprouting alternatives, ideally based on oats.
Fiber is the star of the nutritional lineup, but protein plays a supporting role. To get your day started and keep you satisfied until lunchtime, aim for a breakfast with at least 15 grams of protein—a standard that many cereals fall short of. To increase protein intake, choose cereals that contain nuts, seeds, or legumes. Aim for a minimum of 5 grams of protein per serving, and increase your consumption by adding a cup of dairy milk, which has 8 grams.
When choosing non-dairy milk options, keep in mind that they often have lower protein content, with coconut and rice variants carrying less than 1 gram per cup, almonds 1-2 grams, oats delivering 4 grams, and soy leading the pack among plant-based options with 6-9 grams.
Consider supplementing your cereal with other dairy-free additions, such as a tablespoon of flaxseeds, which contributes 3 grams of protein per serving.
It’s equally important to look at the sodium levels in the cereal. Experts recommend aiming for 200 mg or less of sodium per serving, particularly for those looking to reduce their salt intake.
Related: 9 Foods That Contain a Large Amount of Sodium
