Breakfast is touted as the most important meal of the day. When it comes time to grab some nutrition before heading out the door, cereals and pre-packaged breakfast foods are tempting. They are quick, easy, and don’t require you to turn on the oven. However, this convenience may be a poor trade-off for the high calories and low nutritional content of many breakfast cereals and fast food items. When selecting a morning breakfast item, take care to avoid these foods that skimp on nutrition while delivering excess sugar and empty calories.

10. Cereals High in Sugar

Cereal Sugar

In general, you will want to avoid any cereals with the words “sweet”, “honey,” or “marshmallow” in the name. Cereals that contain more than 10 grams of sugar in each one-cup serving are cereals you should avoid. The American Heart Association recommends limiting sugar intake to less than 25 grams per day for women and less than 36 grams per day for men. One cup of a sugary cereal can provide nearly half of your daily recommended sugar intake. Kellogg’s Smart Start Original Antioxidant cereal sounds healthy, but it actually contains 18 grams of sugar per cup.

9. Cereals with Misleading Health Claims

Cereal Health

If you enjoy a morning bowl of cereal, be sure to check the package label before falling for the claims on the box. Cheerios Protein Oats & Honey boasts protein content as well as whole grains, fiber, vitamins, and minerals. But if you look closely, you’ll notice the 11 grams of protein it can supply is only achieved by adding milk. Additionally, the 1.25-cup serving contains 17 grams of sugar. For a morning meal rich in fiber, vitamins, minerals, and protein, go for a bowl of oatmeal. Top it with berries, nuts, and a splash of your favorite milk.


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