6/13/12 Are you picking the right 'cereal'?

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Are you picking the right 'cereal'?
ANWESHA MITTRA A pr 30, 2011, 12.00am IST
15

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What better way to start the day than have a large

bowl of cornflakes and orange juice! After all you
are keeping oily substitutes like stuffed paranthas at
bay. But did you know even a bowlful of 'healthy'
breakfast cereals could add up calories in your diet?

For sometime now, doctors have debated on the

permissible level of sugar in breakfast cereals,
especially of the coloured and sugar-frosted (How h eal th y i s y ou r corn fl akes?…)
varieties. Despite it all, the 'health conscious' lot
continue to have cereals for breakfast, and with
relish. And why not, they are easy to fix, digest
easily, and supposedly low on calories.

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What's for breakfast?
September 30, 2011

5 Foods ev ery wom an m ust eat

September 19, 2011 But this time make sure you check the nutrition value of the breakfast cereal before you buy it.
Our quick checklist should help you make the right choice.
Reinv ent y our breakfast
July 26, 2011
Check sugar content

IN-DEPT H COVERAGE Most cereals have sugar content as high as 25 per cent, making it an unhealthy breakfast idea.
Breakfast Cereal Go for the ones low on sugar.

For muesli type cereals

Muesli no longer is as healthy as some years back, for most brands doing them add very high
levels of sugar. But if you are an addict by now, go for the unsweetened varieties; there are
plenty on the market. By adding fresh fruits to a bowl of muesli you can restore its sweet
flavour, not to mention, make it healthier.

Artificial colouring and salt content

While picking the right breakfast cereal, do not just settle for 'whole grains'. Do take a glance at
the quantity of other ingredients such as refined grains, salt, fibre and colouring.

More than one ingredient

Always go for the ones with multiple grains such as oats, wheat. Why not try making your
own muesli at home by shopping for some oats and grains from a health food shop.

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6/13/12 Are you picking the right 'cereal'? - Times Of India
High fibre content

Doubly ensure your breakfast cereal is rich in fibres, and has very little artificial sweetener.

Low fat content

If the packaging is attractive then who cares how loaded with fat it is! Precisely why, it is
imperative to note the fat content before buying.

It is best to serve all cereals with skimmed or semi-skimmed milk. But never with sugar!

Once you know what to look for in breakfast cereals, it is a case of which one to go for.
Nutritionist Dr Shikha Sharma makes it easy by sharing with us the health benefits of popular
breakfast cereals:

Porridge : Porridge is the most healthy breakfast idea. It is rich in minerals and has high
fibre content that keeps blood sugar under control. Use a little jaggery if you wish to sweeten it,
otherwise you can top it with fresh fruits or sprinkle some raisins and almonds.

Cornflakes : Abundant in carbohydrates, iron and Vitamin B complex, cornflakes work very
well for school kids and elders too. It is a particularly good breakfast in the rainy months
because the body starts holding water owing to high moisture in the air.

Wheat flakes : It is a modification of wheat porridge and is a nice change from run-of-the-
mill breakfast cereals. But unless fortified with extra calcium, it is not much use having just
wheat flakes for breakfast.

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Oats : A bowl of oats in the morning is great for those suffering high cholesterol and diabetes,
provided you don't add extra sugar to it. The high fibre content in oats balances the blood sugar,
and relieves people prone to depression.

Muesli : Muesli is a great breakfast choice as it has raisins, almonds and four different grains.
The comparatively high sugar content in muesli keeps growing children and those into sports,
energetic. It can be served with both milk and curd. Y ou can so much as substitute muesli with
evening snacks for kids.

Poha/rice crispies : The poha version of rice crispies is popular in Indian households, and
makes for a light and healthy breakfast. But make sure your poha is only lightly sautéed.

Aside from the usual cornflakes and oats, there is a whole assortment of chocolate, honey and
fruit-flavoured breakfast cereals that find takers among young kids. Just how good or bad an
idea is it?

Says Dr Shikha, "Although it is best to go for natural cereals, it is alright to break free from the
mundane breakfast chart once in a while. The purpose is to serve up a good mix that is both
appealing to the taste buds and has nutritional value."

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6/13/12 Are you picking the right 'cereal'? - Times Of India

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