Unless you have been living under a rock you probably have noticed the recent media explosion showing how we as a nation are living lives which are making our waistlines wider and wider. You may be considering some changes to your diet and may be starting with the first meal of the day. If you are a lover of breakfast cereals is this something which is hurting your health? It all comes down to the type. Here are some strategies to evaluate your breakfast bowl.
- How much added sugar is in the cereal?
Aim for less than 15g per 100g of added sugar. This can be found on the back of the box in the second column showing per 100g, it is under the total carbohydrates.
- Is it a heart attack waiting to happen?
If there is more than 400mg of salt per 100g your cereal is above moderate and if possible see what else you can find. The gold standard is equal or less than 120mg per 100g.
- Fat attack!
Fat is not the enemy but let’s keep it moderate to less than 10g per 100g and aim for less than 2g being saturated.
- Love your guts!
This is when you look at the per serve column. Aim for at least 3g of fibre to keep you feeling full and your gut health happy.
If you do have a healthy cereal in the cupboard is there any real benefits of choosing cereal over other types of breakfast? A recent study by Nutrition Research Australia found that those Australians who chose breakfast cereals over other breakfasts had a lower waist circumference. On top of this over a whole day those that chose to eat cereals over other breakfast types gave their body more nutrients needed for health including iron, fibre, calcium, B vitamins and magnesium. Added sugar and sodium intake over a whole day two ‘badies’ for your long-term health was also lower over a whole day for breakfast cereal eaters than other types of breakfast eaters.
My top cereal picks if you are stuck for ideas or short on time (note the serving size is equal to one serve of whole grains, meat alternatives, fruit and dairy):
- 2 Weetabix with 250mls milk and topped with a medium banana and cinnamon
- ½ cup of oats with 250mls milk and half a cup of berries to sweeten
- 2/3rd of a cup of All Bran flakes with 250 mls milk and 30g of crushed nuts and seeds
Take home message:
Bottom line is if you skip breakfast this is linked to having a higher BMI and waist circumference so if you love your avocado on toast and won’t change this keep eating the green goodness. Variety in you diet is key and if it tickles your tastebuds try swapping toast for cereal a few days a week to give your body different nutritional benefits than toast every single day. It appears the old saying that breakfast is the most important meal of the day stands strong in truth.
References:
- Nutrition Research Australia. Breakfast Choice and its impact on added and free sugars intake: A secondary analysis of the 2011-12 National Nutrition and Physical Activity Survey. Sydney, December 2016.
- Nutrition Research Australia, Breakfast and Breakfast Cereal Consumption Among Australians – A secondary analysis of the 2011-12 National Nutrition and Physical Activity Survey, Sydney, February 2016
- Grains & Legumes Nutrition Council. 2016 Breakfast Cereal Audit. Unpublished: 2016.
