I’m a dietitian and these are my favorite healthy cereal

Many people enjoy cereal as a delicious way to start the day. Although I occasionally pour myself a bowl in the morning, it’s usually the afternoon when I crave that crunchy satisfaction that only cereal provides. Nothing makes a snack more enjoyable than my favorite cereal. For me, it ticks all the boxes: it’s delicious, nourishing and satisfying. But there is one cereal that I eat again and again, and that is Cascadian Farm Mixed Berry Cereal with No Added Sugar.

Admittedly, I’m a little picky when it comes to grains. First, it should be crispy, even with milk swimming in it. Second, it must taste good. That doesn’t mean it has to be sweet, but it does have to have a delicious flavor to keep things interesting. Finally, it has to be good for me (which I’ll get to in a second), meaning it provides the nutrients that help my body succeed. It’s a tall order, but Cascadian Farm’s No Added Sugar Mixed Berry Cereal manages to do it all.

Why I love these cereals

I’m one of those dietitians who picks up the box and immediately checks the nutrition label. When it comes to cereal, I usually look at the following: serving size, fiber, sodium, added sugar, protein, and ingredient list. Here’s why my favorite cereals meet my nutrition and taste goals:

A good sized portion

When looking at the nutritional value of a box of cereal, I first check the serving size, as it varies greatly between cereals. This is especially true for flaky cereals, where you’ll often get a little more per serving than heavier, bulkier cereals, like granola. My favorite cereal has a 1 ¼ cup serving, which is a perfect size for a snack.

An excellent source of fiber

The next step is fiber. Overall, Americans struggle to meet the goal of consuming 28 to 34 grams of fiber per day, as recommended by the Dietary Guidelines for Americans. That’s why if I can get more fiber with my cereal snack, I will, especially since I know how important fiber is for heart and digestive health. My favorite cereal provides 6 grams of fiber per serving! That’s pretty incredible for cereal.

Not too much sodium

Many processed foods contain a lot of sodium. For this reason, I always check the sodium content on the nutrition label of processed foods. Excessive sodium consumption, especially over the long term, can lead to a range of health problems, including high blood pressure, heart disease and stroke. While there’s no “rule of thumb” here, I generally lean toward a cereal that has less than 400 milligrams per serving — mine is just below, at 390 milligrams per serving.

No added sugar

I don’t like overly sweet cereals and prefer those with less than 5 grams of added sugar per serving. One of the reasons I love Cascadian Farms No Added Sugar Mixed Berry Cereal is because the source of sweetness comes from date powder and freeze-dried fruit! Sliced ​​freeze-dried strawberries and whole blueberries add flavor, but also make my bowl look delicious and inviting. Who needs marshmallows when you have freeze-dried fruit?

Offers protein

Protein is an important nutrient for satiety and overall energy. I tend to favor cereals that provide at least 5 grams per serving, like my favorite Cascadian Farms cereal. It contains 5 grams of protein per serving and when paired with 1 cup of cow’s milk (which provides 8 grams of protein), my snack provides 13 grams of protein. (Don’t forget to drink the leftover milk from the bowl!)

A short list of ingredients

Finally, the list of ingredients. After a quick look at all the nutritional information, I want to know “what’s in here?” An ideal cereal will list a whole grain first (like mine!) and include a small list of ingredients afterward. These Cascadian Farm cereals contain whole wheat and rice as the first two ingredients.

The essential

If you’re craving cereal, that tastes great and is satisfying, give my favorite, Cascadian Farm Mixed Berry Cereal with No Added Sugar A try. It’s great for breakfast, but also makes a wonderful snack. I love it with milk for an extra boost of protein, but it’s also fantastic dry. These cereals are full of filling fiber and contain no added sugar. Since they can be more expensive than other cereals, I wait for sales and then grab a few boxes to fill my pantry.