You pick up a chocolate Lucky Charms cereal box and notice it's made from whole grains. On the back, it even discusses a healthy breakfast, and the nutrition label lists all sorts of nutrients. Does this make it healthy? Unfortunately, no.
Here's what to look for on the nutrition label on cereal.
- Serving Size. Check to make sure the serving is actually the amount you eat or similar to other cereals if you're comparing.
- Whole grain as the first ingredient.
- Fat. Look for less than 4g of fat per serving.
- Sugar. No more than 8-10g per serving.
- Fiber. Aim for at least 4g of fiber per serving. 2g = source of fiber 4g = good source of fiber 6g = very good source of fiber.
6. As for the rest of label, ignore (at least when comparing cereals).
For example, one cup (250 ml) serving of All-Bran Guardian contains 110 calories, 1.5 grams of fat, 6 grams of fibre, 10 grams of sugar, and 3 grams of protein. And it's number one ingredient is a whole grain - whole oat flour! This cereal is on the higher end for sugar, but is a good tasting high fiber cereal.