Here is one way to make Whole Grains a staple in your diet: Make cereal your breakfast default.
This means starting each morning with a bowl of cereal, milk and some fruit. You can’t get much healthier than that. Just find a cereal – or several - that you’ll be happy to face first thing in the morning. We’re happy to report that there are dozens upon dozens of choices crowding supermarket shelves. Be sure yours fits our “Super food” criteria for cereal. It should be made with whole grains, contain at least 4 grams of fiber, and have only modest amounts of added sugar or corn syrup.
The first item on the ingredients list should be a whole grain, such as whole wheat or whole oats. Look at the sugar content, too. Remember 4 grams of sugar equals 1 teaspoon. So if you see 12 grams of sugar, the cereal’s got the equivalent of 3 teaspoons – that’s 1 tablespoon – of sugar. Lower is better: 4 to 5 grams is great to strive for.
It is also recommended to choose a cereal with a moderate fiber level., from 3 to 6 grams. Higher-fiber cereals contain more bran – the high-fiber , low nutrition outer covering of the grain It serves one purpose – pushing things through your colon more effectively. High -bran cereals don’t contain the germ or the endosperm of the grain, and that’s where all the great fats and vitamins and phytonutrients are. IF you eat whole grains, beans, and fruit and vegetables throughout the day you won’t need a high-fiber cereal. But if you’d rather make a huge dent in your fiber quota first thing in the morning, remember to include other true whole grains throughout the day to make up the missing nutrients in the morning.
Use cereal as a topping
Keep a small box of high-fiber cereal in the cupboard to use as a crunchy topping on yogurt, oatmeal, fruit salads, and green salads. It almost acts as a fiber supplement.
Be sure to finish the milk.
The B vitamins added to cereals leach into milk quickly. Be sure to spoon up the milk at the bottom of the bowl to get the cereal’s complete nutritional offerings.
New to higher-fiber cereal? Mix it half and half with an old favorite.
You’ll get loads more fiber than before, yet at the same time ease the transition to a new breakfast habit. The next week, fill you bowl with two-thirds higher-fiber brand and one-third an old favorite. The week after, try sprinkling a little bit of your old standby cereal over your new favorite cereal as a topping.
Put oatmeal on your breakfast table at least twice a week – more often in chilly weather.
To eat more, start with old-fashioned oats and add a little brown sugar or maple syrup, dried fruit of fresh fruit, chopped nuts, and fat-free milk. You’ll get about 4 grams of fiber per cup.
Try this quick cooking method for old-fashioned oats: Bring a saucepan of water to a rolling boil, add the oats, and bring the water back to a boil. Turn off the heat, cover the pan, and take a shower. In 10 minutes, the oats will be ready to eat.
Another idea, try long-cooking Irish Oatmeal. This delicious, stick-to-your ribs porridge takes 45 minutes to cook, unless you know this chef’s secret: The night before, bring the oats and water to a boil, cover, and turn off the heat. In the morning, simply simmer for 5 to 10 minutes, until the oats are tender as you like.
In summary, You can eat Cereal Again! Just make sure that you are reading the ingredient label and the nutrition label to be sure of what you are actually eating. Not all cereal is equal! You can pretty much find any nutrition label for a cereal on the internet, so if you don't like the thought of spending a lot of time in the super market isles reading labels you can look it up ahead of time. Just google it!
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