Cold Cereals

Also indexed as: Dry Cereals

Preparation, uses, and tips

Add a handful of high-fibre bran cereal to your favourite cold cereal. Top cereal with half a cup of berries, a small sliced peach, or half a banana. If you’re trying to increase your intake of soya, sprinkle some soya-based protein powder on cereal, or use soya milk instead of cows’ milk. Although best known as a breakfast food, cold cereal can be enjoyed in the afternoon or evening, too.

Buying and storing tips

Cold cereals can be purchased prepackaged or in the bulk section of most health food stores and groceries. Store cereal in sealed glass or plastic containers, or in tightly sealed plastic bags, in a cool, dark cupboard.

Varieties

Cold cereals come in flakes, puffs, Os, biscuits, and many other forms. They vary widely in nutritional value, from sugar-coated, brightly colored puffs to 100-percent wheat bran. Whole- and multigrain cereals, unsweetened or lightly sweetened with barley malt syrup or molasses, are generally the most nutritious. Read labels carefully: even so-called “healthy” muesli may have 400 calories and more than 16 grams of fat in one serving.

Nutrition Highlights

Cold cereal (flakes, corn), 1.5 cups (42g)
Calories: 150
Protein: 2.7g
Carbohydrate: 36g
Total Fat: 0.3g
Fiber: 1.2g
*Excellent source of: Iron (13mg), Vitamin C (21mg), and Thiamine (0.3 mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires August 2007.