If you make the wrong choice you or your family could end up with a breakfast cereal high in sugar, fat or salt, which if eaten too often can cause to weight gain and health problems, like tooth decay and high blood pressure.
What's a healthy breakfast cereal?
For a healthier option, choose breakfast cereals that contain wholegrains and are lower in sugar, fat and salt. Examples include:
• -wholewheat cereal biscuits or sugar free muesli
• - wholegrain pillows
• - oats
Wholegrains contain fibre and B vitamins. Fibre helps keep our digestive systems healthy and our mind full with energy.
Try looking at the nutrition label, and compare brands so you choose the healthier version.
Muesli, which usually contain wholegrains and fruit, often can be high in fat, added sugar and, in some cases, salt.
Food labels can help you choose between brands and avoid breakfast cereals high in sugar, fat and salt. All nutrition information is provided per 100g and "per serving", which can be helpful when comparing one cereal with another.
Use the per 100g information on the nutrition label to identify breakfast cereals that are:
High in sugar, fat or salt
High in sugar: more than 22.5g of total sugars
High in fat: more than 17.5g of fat
High in salt: more than 1.5g of salt
Low in sugar, fat or salt
Low in sugars: 5g of total sugars
Low in fat: 3g of saturated fat
Low in salt: 0.3g of salt
Serving cereal or muesli with milk or yoghurt
Having breakfast cereal is a good opportunity to add calcium to the diet if you serve it with milk or yoghurt. Go for semi-skimmed, 1% or skimmed milk, lower-fat yoghurt or you can use almound,coconut or soy milk which is better opinion because you will add more protein to your breakfast.
Always try adding fruit to your cereal because that is also a good opportunity to get some fruit in the diet. Raisins, dried berries, bananas or strawberries ,can be added to any cereal, depending on your tastes.
How many calories should breakfast provide?
You get about 150kcal from a 40g serving of cereal when you add a medium sliced banana and 200ml of low fat milk all together would provide about 350kcals.