• This blog couldn’t come at a more perfect time. My mind’s been on cereal for days. I love it. I’m totally cereal.

    From Anca
    December 1, 2009

  • And cheerios (yummy)

    From Lisa
    December 1, 2009

  • I love cereal and I “whole-heartedly” agree that Kashi rocks!

    From Melanie
    December 3, 2009

Let’s Get CEREAL about Our Breakfast Choice

By: Jeff, H3 Program Intern

Ladies and Gentleman, today it’s time to get cereal (a.k.a. serious) about our breakfast cereal choices. The fact of the matter is: who doesn’t enjoy a tasty bowl of cereal? For some of us (including myself), we would be perfectly and completely satisfied having a bowl for every meal. The good news for us is that several cereals are extremely tasty and truly can provide that whole-grain nutrition to start our days off on the right foot.


However, what’s ridiculous about cereal is that there are so many dang choices; how do we even begin to sort thru the flashy grocery store aisle? Cookie crisp, Kashi GoLean, Raisin Bran, Cheerios, where to begin?


First of all, let’s get acquainted with the Hilton Head Health criteria for selecting a nutritious breakfast bowl. Then I’ll follow up with five solid choices that are sure to not only be slam-packed with whole-grains, but trigger your taste buds.

H3 Breakfast Cereal Criteria:

1.  First ingredient must be a whole-grain

2.  Must have 3 grams of fiber per 100 calories  

3.  Calories from sugar have to be 25% or less (excluding dried fruit)

4.  Total Fat must be 2 grams or less

5.  Ought to be tasty: make it a cereal you’ll look forward to every morning! 


Five Solid Choices

1.      Fiber One – Honey Clusters: 

With the first three ingredients being whole grain wheat, corn bran, and wheat bran, how can you lose? Crammed at full capacity with 13 grams of fiber amounting to 51% of your daily value leaves you stuffed for the entire morning. Only 6 grams of sugar this cereal is secretly sweet and scrumptious.

2.      Kashi – Whole Wheat Biscuits 

Fairly new to the Kashi family these biscuits are just tasty enough to amuse anyone. Super low in fat, sodium free, including a whole day’s worth of whole-grains. A nice complement to the GoLean Crunch comes in three different varieties: Autumn wheat, Harvest Cinnamon, and my person favorite Island Vanilla.

3.      Post – Original Shredded Wheat 

For you wheat lovers this is the cereal for you. Highly nutritious, less than a gram of fat and practically no sugar, this is one of the healthiest choices around. For a complete breakfast experience, try adding some fresh fruit and Truvia for the perfect sweetness. 

4.      General Mills – Total Raisin Bran

A better alternative to regular Kellogg’s Raisin Bran, first two ingredients include: whole-grain wheat and raisins. Higher in sugar, but still meets the criteria based off the dried fruit aspect. Less than a gram of fat per serving and very flavorsome, Total definitely becomes another solid choice for anyone’s morning meal.

5.      Kashi – Heart to Heart Honey Toasted Oats

As you can tell I’m a big fan of Kashi, so many varieties all with their nutritional strengths. These Honey Toasted Oats are a crunchy step up from the everyday original cheerios. First three ingredients include whole oat flour, oat bran and evaporated cane juice along with 4 grams of fiber per 100 calories.


So there are just a few solid choices, but there’s many more along the aisle. As one last recommendation, try to steer clear of the lucky charms and cocoa puffs your cereal heavyweights are out there! Now just add some skim milk and you’ll final get CEREAL about your breakfast choice.


If you’re interested in a few more healthy options check out this article written by WebMD reference: Elaine Magee, MPH, RD 


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