Breakfast cereals recommendations from dieticians
A practical alternative: breakfast cereals
You do not have time to sit at the breakfast table in the morning, but you do not want to skip the first meal of the day. Here breakfast cereals are here to help you. But how should we consume breakfast cereals, which are quick, easy and nutritious choices?
Are all breakfast cereals that stand out as a practical breakfast alternative healthy? Or do we get unnecessary calories when we think we are eating healthy food? Today, boxes that adorn the shelves of the market, which contain various types of fiber, iron, vitamins, minerals, folic acid-fortified whole grains are sold, do they affect our health in terms of nutritional quality? How much do some cereals contain sugar and other sweeteners? What should we pay attention to in our choices in order not to buy a product that is too sugary, oily or salty, with vitamins, minerals and has undergone excessive treatment?
Now let's look for answers to all these questions about breakfast cereals başla Starting a day with breakfast cereals is a quick, easy and nutritious way. Prepare almost 2 minutes, food is 5 minutes… Here's a quick breakfast for you! In addition to breakfast, when you have little time and want to create a quick and practical meal, it is a good option for lunch, snack or dinner.
The difference between those packaged with traditional cereals
Traditional cereal products are sold in the market as raw or cooked grains. Ready-to-eat cereal products are produced from granular products by processing such as brittle, expansion or slicing and are ready for consumption when they are taken out of the box.
How should we consume breakfast cereals?
Breakfast cereals on different days, all kinds of fresh and dried fruit, nuts, almonds, walnuts, flax seeds, sesame can be varied with different options such as. Consumed together with milk and yogurt also meets the body's calcium need. Most of the boxed breakfast cereals, eaten with milk and yogurt, are prepared for consumption and subjected to various processes. They lose their nutritional values, vitamins, minerals, phytochemicals that are beneficial to health and their fibrous structures. Cooked breakfast cereals do not lose their nutritional value because they are processed less. If you soak for a while, you shorten the cooking time. Choose the whole grain of these products. Cereals help prevent fluctuations in blood sugar with the complex carbohydrates and fiber they contain. Whole grains are rich in pulp, and the soluble pulp it contains slows down the absorption and digestion of carbohydrates, reducing the insulin requirement of our body. It provides a feeling of satiety for a long time by providing energy to be used slowly and evenly in the body. Pulp foods also require a lot of chewing, so your eating time is prolonged and more time is needed for digestion. These are other factors that keep us full tok So, what should we pay attention to when choosing breakfast cereals on the label? First, use your preference for the whole grain ones. Also, make sure that one portion does not contain less than 200 calories and more than 8 grams of sugar, choose a product containing at least 3 grams of fiber. Read the food labels carefully and ensure that the product you choose does not contain artificial dyes or chemical preservatives.
The amount of calories : 100-200 calories. (One serving ideal is less than 120 calories.) Protein amount: (2 grams or more.) Fiber amount: (3 grams or more, preferably 5 grams or more.) Sugar amount: (8 grams or less) .) Amount of salt: 0.3 grams per 100 grams or less.
Amount of fat: 3 grams or less per 100 grams (must not contain margarine, etc.). Vitamins and minerals: Iron, folic acid, B6 and B12. (Also note the iron content: at least 3 mg of iron per meal should be preferred.)
How to hide?
Take care to preserve the ready-made cereals. If it gets damp, the brittleness of the product disappears, stale, bitter.
Pay attention to these when consuming!
A cereal with a high sugar content quickly gets hungry. Check your portion amount according to the cereal of your choice, don't overdo it. Try using small teaspoons to prolong the eating process while eating. Limit the addition of nuts to a tablespoon. You can eat a cereal with nuts and honey for 4 spoons and a plain one for 6 spoons. 3-4 spoon cereal is equal to 1 slice of bread. It is not right to eat breakfast cereals for three main meals for weight loss purposes. It does not meet the nutritional needs of the body, especially in terms of animal protein. Any one-way diet creates long-term health problems.
If the label of breakfast cereals indicates fructose, dextrose, glucose, corn syrup, sugar cane, raw sugar, monosaccharide, molasses, honey or other sweeteners, it indicates that it contains sugar. Pay attention to the amount of provinces.
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Kellogg's Rice Krispies Treats, Snack Bars Variety Pack, 16 Count Box