Not all cereals are created equal, according to Alyssa Simpson RDN, CGN, CLT, a digestive health dietitian in Phoenix, Arizona."Nutrient density varies widely depending on the brand and ingredients," she explains. In fact, some cereals, like the kinds advertised to kids, are nutritionally "more like dessert than breakfast," she adds.So what really happens if you eat cereal every day? Ahead, see everything registered dietitians want you to know—plus how to get the most nutritional value out of your daily bowl.Related: I Swapped Cereal for a High-Protein Breakfast and I’ve Never Felt So Full
You'll get a hefty dose of vitamins and iron
"Cereal can be a quick and easy way to get fiber, B vitamins and iron—especially when it’s made with whole grains," Simpson adds. "They’re also quick and convenient, which makes them an easy win for busy mornings."
It could improve your heart health
Research has found that whole-grain cereals, especially those made with oats or bran, may help reduce cholesterol and lower heart disease risk—so much so that the FDA even allows heart health claims on certain oat-based cereals because of it.
It's great for picky eaters, kids and anyone on the go
One of cereal’s biggest perks? It’s an easy, reliable way to get nutrients into picky eaters who might otherwise skip breakfast or refuse fiber-rich foods. “Cereal can be helpful for picky eaters, kids or anyone who struggles to get enough fiber or B vitamins—especially when it’s a whole grain version,” says Simpson.And since it’s fast and familiar, it’s more likely to be eaten—no coaxing required. "Cereal can be a quick and easy breakfast for those on the go," adds Cleveland.Related: The 10 Healthiest Granolas, According to RDs—and the One to Avoid
...and crash an hour later
"If you’re starting every morning with a sugary cereal, chances are you’ll be crashing and hungry again an hour later," Simpson says. "Even some 'healthy' cereals are low in protein and fiber, so it really comes down to the type you choose and what you pair it with."Which brings us to our next point: the types of cereal registered dietitians actually recommend.Related: This Is the One Processed Food That's Actually Pretty Good for You, According to Registered Dietitians
The Best Kind of Cereal for Staying Fuller Longer
As for how much you should actually eat per day? "Look to the food label on the cereal for the proper serving size," says Cleveland. "For most cereals, about one cup is an ideal serving size." And that's how much you should aim for each day.It depends on the type of cereal, though, since some range from ¾ and up, adds Simpson. "Actual needs depend on the cereal’s calorie and fiber content—and what you’re pairing it with," she explains. "I recommend measuring it out a couple of times just to see what that serving size actually looks like in your bowl, because otherwise, the bowl says, 'fill me up!'"
Related: Want to Get Your Day Off On the Right Foot? Try These 11 Healthy Breakfast Cereals
Sources
Alyssa Simpson RDN, CGN, CLT, a digestive health dietitian in Phoenix, ArizonaStacy Cleveland, MS, RDN, a registered dietitian nutritionist at The Ohio State University Wexner Medical CenterOriginal Bran Breakfast Cereal. Fiber One.Dietary Guidelines for Americans, 2020-2025. USDA.Questions and Answers on FDA’s Fortification Policy Guidance for Industry. U.S. Department of Health and Human Services Food and Drug Administration Center for Food Safety and Applied Nutrition. Micronutrient Inadequacies in the US Population: an Overview. Oregon State University.About Folic Acid. Centers for Disease Control and Prevention.Whole grain cereals for the primary or secondary prevention of cardiovascular disease. The Cochrane Database of Systematic Reviews.Healthy Lifestyle Nutrition and healthy eating. Whole grains: Hearty options for a healthy diet. Mayo Clinic.Food Labeling: Health Claims; Soluble Fiber from Certain Foods and Risk of Coronary Heart Disease. Federal Register.Fortified Milk. Yale Medicine.Original Bran Breakfast Cereal. Fiber One.Smart Bran Cereal. Nature's Path.Grape-Nuts™ Grape-Nuts® cereal. Post Consumer Brands. Read More Details
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