Breakfast cereal gets a bad rap, thanks to the sugar-laden varieties pushed by cartoon characters. But cereal can be a part of a well-balanced breakfast or snack, says Jordan Mazur, M.S., R.D., sports dietitian for the San Francisco 49ers.
“When paired with milk, cereal can be a high-protein, high-fiber food with lots of complex carbohydrates,” says Mazur. “You just have to sort through the aisle to find the healthiest ones.”
When it comes to choosing a healthier cereal, whether that’s to fuel up quickly after a morning run or to satisfy a light-night craving during peak training, Mazur says to follow these rules of thumb when reading the food label:
- Whole grains should be listed as one of the first ingredients, which indicates the greatest amounts used
- Look for cereals with low or no added sugar and no more than 10g of total sugar per serving
- Aim for at least 3g of fiber per serving—5g is optimal
- Opt for adequate protein—a minimum of 5g per serving
Once you’ve chosen your go-to cereal, you can ramp up the health benefits even more by using whole milk instead of skim or almond, thanks to its fat, calcium, and vitamin D content. Or, Mazur says, mix your cereal with full-fat Greek yogurt instead of milk, and top with blueberries or powdered peanut butter for extra protein and antioxidants. For a boost of healthy fat, sprinkle ground flaxseed or chia seeds.
[the author of Eat for Abs!]
Finally, you’ll want to be wary of portion size, Mazur says.
“If you have specific weight goals, such as weight loss or weight gain, take a look at the nutrition facts label to be aware how much you are consuming,” he says. “Cereal and granola can be deceivingly calorically dense.” By adding healthy add-ins, you’ll find it more satisfying to stop after one bowl than to mindlessly consume two or three with just milk. Here are 10 of the healthiest cereals for athletes like you.
10 Healthy Cereal Options
Quaker Oatmeal Squares Cinnamon
1 cup serving: 210 calories, 5g fiber, 6g protein, 9g sugar
Bob’s Red Mill Crunchy Coconut Granola
½ cup serving: 210 calories, 3g fiber, 5g protein, 8g sugar
Updated: Dec 19, 2018 10:07 AM EST
1 Aim for at least 3g of fiber per serving—5g is optimal
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1 ¼ cup serving: 180 calories, 13g fiber, 12 g protein, 8g sugar
Cascadian Farm Organic Hearty Morning Fiber
¾ cup serving: 170 calories, 8 g fiber, 4 g protein, 8 g sugar
Lydia’s Organic Berry Good Cereal
½ cup serving: 400 calories, 8g fiber, 11g protein, 5g sugar
Post Shredded Wheat
1 Nutrition - Weight Loss
Nature’s Path Organic Heritage Crunch
⅔ cup serving: 230 calories, 6g fiber, 6g protein, 6g sugar
Shoes & Gear
½ cup serving: 220 calories, 6g fiber, 6g protein, 6g sugar
Uncle Sam Original Whole Wheat & Flaxseed Cereal
¾ cup serving: 190 calories, 10g fiber, 7g protein,
Heather is the former food and nutrition editor for Runner’s World, Nature’s Path Organic Heritage Crunch The Runner’s World Vegetarian Cookbook, and a nine-time marathoner with a best of 3:23. She’s also proud of her 19:40 5K and 5:33 mile. Heather is an RRCA certified run coach.
