Ever looked at a cereal box in a retail store or at your breakfast table and wondered what the numbers and terms written on them are all about? If not, then this guide is going to help you out with all your questions.
We are going to delve deep into the nutritional facts present on custom cereal box, understand what they mean, and what benefits they bring to your health. We are going to discuss each part of the nutrition section present on these boxes, to help you learn about what’s present in the food. Meanwhile, you can compare this information with the one present on different cereals and make informed choices.
Serving Size and Calories
At the very top side of the nutrition label, you will find information regarding the cereal’s serving size. Don’t miss out on this information as all other numbers on the label are based on this specific information. In the case of cereals, the serving size is mentioned in cups like 1 cup of ¾. However, this size might differ when compared to what you actually eat, due to the difference in the bowl measurements. In the case of a larger bowl, you need to manually calculate the amount of nutrients yourself.
The next piece of information you are going to see on the label is the total number of calories per serving. This is crucial to determine how much energy you are receiving through the food portion. Especially, for weight-conscious people, it is quite vital to calculate the calories or keep a track of them before actually consuming the product. The number of calories needed for individuals per day might differ with respect to factors such as age, gender, and physical exertion involved.
Macronutrients: Fat, Carbohydrates, and Protein
You might be surprised to know that fats aren’t always bad! You heard it right. Your body needs a specific amount of fats to remain healthy and ensure its proper functioning. Upon looking at the label, you might find terms such as trans fat, total fat, and saturated fat. The best thing you can do is to keep a check on your fat intake and limit saturated fats while at the same time avoiding trans fat. Cereals that contain unsaturated fats are good for your health.
These cereals have carbs that are the main source of energy, and the total carbs in them include fibers and sugars. Protein helps you feel fuller for a long time while fiber is excellent for digestion. Choose the ones that contain less sugar and make sure to choose the right cereals with these mentioned macronutrients.
Vitamins, Minerals, and Sodium
Most cereals are made with vitamins and minerals added to them. This means adding some extra benefits to the cereal to make it even more nutritious for individuals. The most famous ones in this regard include iron, calcium, vitamin D, and B vitamins. The label often displays these as a percentage of the Daily Value (DV).
This tells about the percentage contribution of the cereal to your daily requirements of each nutrient. Sodium is simply another name for salt and one should keep in mind that consuming a high amount of sodium is not good for the heart. The nutrition label will give you an idea of the exact amount of sodium in a serving. If you have high blood pressure issues, then it is better to opt for cereals that are low in sodium.
Using Nutritional Information
Now that you have a complete idea of all of these numbers and words, here are some tips to use them. When choosing between two or more cereals, try to look at the nutritional information side by side so that you can compare which brand contains more of the nutrients you need (fiber and protein) and less of the ones you don’t need (sugar and sodium). One should also check the serving size to ensure you are comparing the same quantity.
While some cereals may look healthier, they may contain fewer servings than those that seem less healthy. Consider your requirements – if for instance, you want to consume more fiber, the cereals that contain more fiber should be your choice. If you are concerned with the level of sugar in your diet then you should take cereals with low levels of sugar.
In case you are using whole milk, you will be adding more fats and calories compared to when you are using skim milk. Step back and consider the bigger picture – a cereal may contain a lot of one nutrient but very little of another. It is advisable to select a cereal that is good in general, not only in one or two aspects.
Tips for Choosing Healthier Cereals
Here are some general tips for choosing healthier cereals: Try to select cereals with a fiber content of not less than 3 grams per serving. Select cereal products with a reduced sugar content. Choose cereals with some protein (preferably over 3 grams per serving is ideal). Look for whole grains in the list of ingredients. Avoid those cereals that are labeled ‘healthy’ – they could still contain a lot of sugar or very little nutrition.
Other Considerations
Although you have now got a lot of information regarding the nutrition label, there are other factors to consider when selecting cereal. Taste is important – it’s important to enjoy what you eat. A super healthy cereal is not worth it if you do not enjoy eating it.
Keep in mind that some of the cereals might cost much to your pockets. You can save big by buying in bulk or looking for special discount offers. It’s okay to have a change – you can have different cereals in order to get different nutrients. If you are allergic to certain foods, always look at the list of ingredients.
Wrapping Up,
Knowing the nutritional information found on cereal boxes will assist you in making a proper decision for your body. However, please note that no food is completely off-limits and it is okay to indulge in your favorite cereals once in a while. The most important thing is to pay attention to what you are consuming and to try to make the right decision most of the time. The next time you find yourself in front of the cereal shelves, read the labels on those boxes.
Using the information you have, you can make a better decision and get hands-on cereals that are wholesome and tasty. Happy and healthy eating!
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