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During the holidays, we had lots of family parties and dinners with work and friends, which means that we probably ate a little bit more than we should have. In addition, we were blessed to have a lot of people bring us cookies and other treats during the holidays that we just couldn’t resist :). Now that the new year has begun, it is important to start making better, more healthy decisions. One way that I plan on doing that with my family is by making sure that we have a great breakfast to start our days – like these Homemade “Honey Bunches of Oats” Waffles, which have Post Cereals Honey Bunches of Oats Honey Roasted cereal included in the batter!

Growing up in Mexico, breakfast was always one of the most important meals of the day. I don’t remember even one day growing up where I did not have a delicious breakfast waiting for me before I went to school in the morning. My mama always put an extra focus on making sure that we got all of the nutrition that we needed. I am so grateful for her dedication in making sure that my siblings and I were always fed a good breakfast to start out our days right.

Having three boys now of my own, I am trying to follow my mama’s example. It can definitely be hard in the morning with so many things to do, but I know that in the end my boys will thank me for making sure that they always started out their days right. Even though it can be hard to find time for breakfast, we are fortunate enough to be able to go to the store and buy great products that we can use for breakfast and that have the nutrients that my boys need. One of my products of choice are Post Cereals, like Post Cereals Honey Bunches of Oats Honey Roasted, Post Cereals Great Grains, and Post Cereals Raisin Bran. Post Cereals have whole grains that are packed with nutrients, including protein, fiber, B vitamins and antioxidants which make them a great choice for breakfast. You can find all of these cereals in the breakfast aisle at Walmart.

Even though you can have a great breakfast by eating Post Cereals on their own, I also like to incorporate them into recipes sometimes! My boys’ favorite breakfast is waffles. They ask for waffles at least 2 or 3 times per week, so I try to mix the recipe up a little bit so that they get some variety. They used to eat a lot of frozen waffles, but I discovered that I could make them even better and more healthy by making them from scratch. For this recipe, I decided to use Honey Bunches of Oats in the batter to give these waffles extra crunch. Honey Bunches of Oats is one of my favorite cereals – it has four different types of grains: rice, wheat, oats, and corn. As a bonus, it is very heart healthy with 0 grams of trans fat, saturated fat, and 0 milligrams of cholesterol per serving.

In addition to the Honey Bunches of Oats, this recipes includes apple sauce, quick oats, whole wheat flour, and almond milk. I have to tell you that my kids (who can be pretty picky) love these and are always asking for more.

After blending all of the ingredients together, all you have to do is put in your waffle maker and cook them until done before topping with fruit and homemade syrup or honey.

Even though I am living in the United States now, I love to remember my youth in Mexico, and making breakfast on a daily basis for my kids helps me to do that. I am excited to try many more breakfast recipes this year and to eat healthy throughout the year.

What are some ways that you are eating healthier this year?

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Homemade “Honey Bunches of Oats” Waffles

Author: Charbel Barker


  • 1/4 Cup of Apple Sauce
  • 1/2 Cup of Post Cereals Honey Bunches of Oats Honey Roasted Cereal
  • 1/2 Cup of instant oats
  • 1/2 Cup of Whole Wheat Flour
  • 1 Egg
  • 1/2 Cup of Almond Milk
  • Pinch of Salt
  • Pinch of Ground Cinnamon
  • 1 Teaspoon of Vanilla Extract


  • Blend all of the ingredients together.
  • Cook using your waffle iron according to its instructions.
  • Serve with fresh fruit and syrup or honey.

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Fiber One vs. All-Bran

A while back, I decided to get one of those high-fiber bran cereals because, well, I drink an AWFUL lot of water, and… I thought I needed more fiber in my diet for my digestive system’s sake. 🙂 I don’t know that it made much difference, but I had bought some Fiber One, really liked the taste, and REALLY liked the low calories-per-serving number.
At the same time, however, I had concerns about Fiber One, because I knew from reading the ingredients label that it contains a number of extras that I’m not entirely thrilled with, including aspartame. So I researched bran cereals recently, and decided to look for alternatives at the grocery store. I am starting with Kellogg’s All-Bran, since it seems to be the closest cousin to Fiber One (being a similar kind of “bran twig” cereal).
Here’s what I’ve found, in case anyone’s interested in trying a high fiber bran cereal.
Fiber One is sweeter and has a milder bran taste, while All-Bran tastes very “bran-y,” to fake up a word. I think they both taste great, but I love the wholesome bran flavor of All-Bran, as well as the rougher texture (though it softens quickly in milk – another plus for me, because I have brittle teeth and I get nervous when eating crunchy food). I have to give my personal preference to All-Bran on taste.
NUTRITIONAL CONTENT per half-cup serving:
The two are identical in fat (1g), cholesterol (0), Vitamin C (10%), Calcium (10%), Iron (25%), Thiamin (25%), Riboflavin (25%), and Niacin (25%).
Fiber One has fewer calories (60 vs. 80), less sugar (0 vs. 6g), and more fiber (14g vs. 10g). However, it also has more sodium (105mg vs. 80mg), less potassium (100mg vs. 350mg), and less protein (2g vs. 4g). Plus it has less Vitamin A (0 vs. 10%), Vitamin D (0 vs. 10%), B6 (25 vs. 100%), Folic Acid (25% vs. 100%), B12 (25 vs. 100%), Phosphorus (6 vs. 35%), Magnesium (4 vs. 25%), and Copper (0 vs. 10%). It does have more zinc (25 vs. 10%).
I guess it depends on the rest of your diet and whether you take a multi-vitamin as to whether you care about the vitamin/mineral fortification, but I think I still have to give the edge to All-Bran on the nutritional content that I’m particularly interested in. I know it has a fair amount of sugar, but it IS also high in fiber. The higher calorie count is okay with me since it’s not *that* much more. And I always appreciate less sodium, and my nutrition tracker always tells me I’m not getting enough potassium. Fiber One looks fine nutritionally, but All-Bran aligns a little bit better with my own nutritional goals.
This is where I have my primary concerns about Fiber One. Its ingredients are as follows: Whole Grain Wheat, Corn Bran, Modified Wheat Starch, Guar Gum, Color Added, Cellulose Gum, Salt, Baking Soda, Aspartame.
There’s a lot of ingredients in there that I don’t totally understand, even after a little research. How does corn bran compare nutritionally to wheat bran? Plus, “color added” weirds me out because it’s so vague. What kind of coloring? And why even bother? It’s just cereal; who cares what color it is? And while I don’t ban fake sugars entirely (I have a bag of Splenda I bake with very occasionally), I don’t really want to eat them several times a week.
Here’s All-Bran’s ingredients:
Wheat bran, sugar, malt flavoring, contains 2% or less of salt.
That’s all much more recognizable to me. Straight-up sweetened wheat bran. I wish it weren’t quite so sweetened, but I think I’ll still buy All-Bran more often than I would Fiber One.
I know there are cereals made with bran flakes and bran buds, so I’ll have to check those out when I finish my box of All-Bran Original! I know this is kind of a dry and boring blog entry, but it’s what I spent my breakfast time thinking about, so I figured I’d share because maybe some of you have suggestions for good bran cereals that aren’t too high in calories but aren’t packed full of super-processed ingredients. 🙂

Use of Breakfast Cereals for Constipation in Elderly Persons


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A bowl of cereal is a common go-to breakfast in our house because it’s quick, it’s a cinch to whip up, and most importantly, it offers a healthy dose of necessary fiber. If you’re not careful, there are many reasons that bowl of cereal is making you fat. Avoid weight gain by pouring one of these healthy cereals, all under 150 calories per serving.

  1. 1 cup Arrowhead Mills Oat Bran Flakes: 140 calories, 4 grams fiber, 3 grams sugar, 5 grams protein
  2. 3/4 cup Barbara’s Bakery Cinnamon Puffins: 90 calories, 5.5 grams fiber, 6 grams sugar, 2 grams protein
  3. 3/4 cup Barbara’s Bakery Shredded Spoonfuls: 120 calories, 4 grams fiber, 5 grams sugar, 4 grams protein
  4. 3/4 cup Barbara’s Bakery Original Puffins: 90 calories, 5 grams fiber, 7 grams sugar, 5 grams protein
  5. 3/4 cup Cascadian Farm Multi Grain Squares: 110 calories, 2 grams fiber, 4 grams sugar, 3 grams protein
  6. 1 cup General Mills Cheerios: 110 calories, 3 grams fiber, 1.2 grams sugar, 3.4 grams protein
  7. 1 cup Kashi Go Lean! Original: 140 calories, 10 grams fiber, 6 grams sugar, 13 grams protein
  8. 1 cup Kashi Heart to Heart Honey Toasted Oat: 140 calories, 5 grams fiber, 7 grams sugar, 5 grams protein
  9. 1 cup Kashi Honey Sunshine: 133 calories, 6.7 grams fiber, 8 grams sugar, 2.7 grams protein
  10. 2/3 cup Nature’s Path SmartBran: 90 calories, 13 grams fiber, 6 grams sugar, 3 grams protein
  11. 3/4 cup Nature’s Path Heritage Bites: 110 calories, 5 grams fiber, 4 grams sugar, 3 grams protein
  12. 3/4 cup Nature’s Path Flax Plus Flakes: 110 calories, 5 grams fiber, 4 grams sugar, 4 grams protein

Source: Flickr User elisasizzle

15 Actually Healthier Cereals (and How to Pick ’Em)

When you’re racing to get up and out the door every morning (no judgment — we’re right there with you), the last thing you have time for is a leisurely gourmet breakfast.

Don’t get us wrong: If you can whip up a world-class meal in the a.m., more power to you. (We’ve even got some lists to help! Try frittata recipes with just four ingredients or these super-smart meal-prep ideas.)

But for most of us mere mortals, healthier cereal is probably the most realistic option.

To be honest, it’s not shocking that cereal often gets a bad rap for being packed with sugar, low in protein, and generally lacking in nutritional value. (Hint: If it has marshmallows in it, it probably isn’t good for you. Sorry, leprechauns.)

It’s true that even the healthiest of packaged cereals are still processed foods, which we’d all do well to minimize in our diets.

But some healthier cereal options are hiding behind Toucan Sam. While these cereals might not have prizes in their boxes and most contain added sugar, they’ll fuel you up with some actual nutrients.

When we think it’s helpful, editors sometimes add links to products. Greatist may get a small commission if you buy something this way.

1. Barbara’s Original Puffins

This cereal has a lot going for it, and we’re not just talking about the adorable puffin on the box. Crunchy, only lightly sweetened, and relatively high in fiber, it’s a solid morning option. Plus, Original Puffins are dairy- and wheat-free, so they’re a great choice for those with food sensitivities.

2. Barbara’s Cinnamon Puffins

With a little more sweetness than the Original Puffins, these cinnamony corn pillows are a good option if you have a sweet tooth but you’re still trying to watch your sugar intake. They’ve got 6 grams each of fiber and sugar, so they taste great while keeping you full.

3. Seven Sundays Wild & Free Blueberry Chia Muesli

This tasty muesli lets you try out interesting grains like sorghum and buckwheat, along with chia seeds, all in the familiar form of breakfast cereal. Big win: It’s sweetened only with honey and fruit — blueberries and apples (OK, and a bit of apple juice).

It’s a pretty darn healthy choice with 6 grams of fiber and 8 grams of protein.

4. Bear Naked Vanilla Almond Fit Granola

Ready to keep riding the granola train? This crunchy mix of oats, almonds, and brown rice also contains flaxseeds, which are full of healthy omega-3 fats. A ½-cup serving delivers 5 grams of fiber, 7 grams of sugar, and 6 grams of protein.

Serve with almond milk for a nice flavor boost.

5. Cascadian Farm Hearty Morning

Wheat bran and other whole grains pack this cereal with 10 grams of fiber and 6 grams of protein per serving, which should keep you full straight through to lunch. Top with your favorite fruits or nuts for extra flavor.

6. Cascadian Farm Multi Grain Squares

Whole wheat, rice, and corn — oh, my! These little squares are high in fiber and relatively high in protein, so they’re a smart choice for a morning meal.

7. Cascadian Farm Purely O’s

Extremely similar to another brand (*cough* Cheerios *cough*), this version boasts mainly organic ingredients for a slightly different spin on an old-school favorite. A nice large serving size (1½ cups) with just 1 gram of sugar means you can enjoy even more of them at a time.

8. General Mills Total

This cereal is a workhorse of whole-grain flaky goodness — and it’s packed with vitamins to boot. Bonus: Crush this cereal and use it in place of breadcrumbs in your favorite recipes.

9. General Mills Wheaties

Breakfast of champions? You bet. With just 4 grams of sugar and 3 grams of fiber, these whole-grain wheat flakes will certainly make you feel like a champ, even if your face has never graced a Wheaties box.

10. Kashi Go Peanut Butter Crunch Cereal

This peanut-buttery soy-based cereal packs a double whammy of craveable flavor and a hefty 10 grams of plant-based protein. You’ll also get nearly a quarter of your daily fiber needs in a ¾-cup serving.

11. Kashi Cinnamon Harvest Organic Whole Wheat Biscuits

Though it’s made with only four ingredients, this cereal packs a punch. The crunchy biscuits are made from whole-grain wheat and are loaded with 7 grams of fiber per serving.

With 7 grams of protein per serving, too, a bowl of this in the morning can reduce hunger long after breakfast is over.

12. Kashi Heart to Heart Honey Toasted Oat Cereal

Kashi has done it again. This good-for-you cereal gets its 4 grams of fiber (per ¾-cup serving) from whole oat flour and cornmeal. It has 5 grams of sugar and a few of protein, too, so it’s a decent choice for your morning crunch.

13. Lydia’s Kind Foods Berry Good Cereal

A healthy gluten-free option, this cereal is a fruit lover’s dream come true, thanks to a whole lot of berries. It also provides a huge protein punch — 11 grams per serving — and healthy fats in the form of sunflower seeds.

14. Post Foods Grape-Nuts

The story goes that Sir Edmund Hillary, the first climber to reach Mount Everest’s summit, munched on Grape-Nuts during the trek to fuel himself to the top.

Even if you’re not climbing mountains, one serving of this whole-grain cereal will provide 7 grams of fiber and 6 grams of protein to help you conquer whatever the day has in store.

15. Quaker Honey Nut Oatmeal Squares

With a slightly sweet honey flavor and a crunchiness that won’t quit (even after you add milk), this cereal gives you a dose of protein and serves as a good base for your favorite fruit and nuts. It’s also a great addition to a trail mix.

How to Pick a Better Cereal

Ready to tackle the cereal aisle? According to Tina Gowin, RD, CDN, three key factors go into selecting a cereal that will offer the best nutritional bang for your buck: sugar, fiber, and whole grains. And don’t forget about portion sizes.

Tips to keep in mind:

Limit sugar

Anything with 10 grams or more of added sugar pretty much turns breakfast into dessert. This is particularly important if you want to avoid a blood sugar crash later — and the shakiness, irritability, and anxiety that can come with it (as if you needed something else to worry about!). Eckert-Norton M, et al. (2013). Non-diabetic hypoglycemia. DOI: 10.1210/jc.2013-v98i10.39A

Embrace fiber

To feel fuller longer, look for at least 3 grams of fiber per serving, preferably more. A diet high in fiber will help with digestion, keeping your body regular — not to mention a whole slew of other health benefits.

Fiber can also reduce your cholesterol levels, keep those tricky blood sugar levels steady, and even improve physical performance. Wu I-C, et al. (2013). Association between dietary fiber intake and physical performance in older adults: A nationwide study in Taiwan. DOI: 10.1371/journal.pone.0080209

Don’t skip over the ingredient list

The first ingredient should be a whole grain, whether it’s whole wheat, whole oats, or whole barley. Grains with the word “whole” in front of them may help reduce the risk of heart disease and cancer. Aune D, et al. (2016). Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: Systematic review and dose-response meta-analysis of prospective studies. DOI: 10.1136/bmj.i2716

Also look for ingredients you recognize and can pronounce, rather than mysterious processed ones. One exception: the “tocopherols” you’ll often see on cereal labels. This is just a form of vitamin E that’s widely considered safe.

Power up with protein

If you want to load up on protein during breakfast, which can help curb overeating later, look for cereals with more than 5 grams of protein per serving.

Does your favorite cereal fall short? Pair it with an egg or yogurt to round out your morning meal.

Keep portion sizes in mind

It’s easy to forget that cereals have a suggested serving size — and it can be a lot smaller than what we’re pouring straight from the box. Gowin suggests measuring out the serving as a start to see what it actually looks like and whether more is really necessary.

Bulking up cereal with chopped nuts or fruit, like a sliced banana or a handful of berries, is an easy way to make your bowl more filling if that one serving isn’t cutting it.

And there you have it: Your guide to navigating the boxed breakfast aisle. Happy munching!

8 Best High Fiber Cereals for Weight Control

If you’ve learned about why fiber is a key component to your diet, you may be asking yourself what products you can incorporate to increase your fiber intake. (If you haven’t yet learned about the amazing properties of fiber, check out our blog on fiber for fullness here).

Increasing your fiber intake from nearly nothing to iDiet’s recommended 40+ grams a day can seem like a daunting task, especially when you need both insoluble fiber (e.g., wheat bran, corn bran) and soluble fiber (e.g., whole grains, legumes, fruits, and vegetables) throughout the day. This is where High Fiber Cereal, (aka “HFC” or “fiber” to iDieters) comes in handy. ☺

High Fiber Cereals (HFCs) are a fantastic way to get a large amount of fiber in one or two daily servings! Not only do most HFCs have at least a third of your daily recommended fiber, but they are portable and versatile — you can keep them with you at all times to have in yogurt, in salads, and even as an ice cream topper (a personal favorite!).

With so many products out there stating that they are “high in fiber” right on the box, how can you identify a really good product? It’s easy, just follow these two simple rules (or just take our brand suggestions, which we don’t even receive payment for!)

High Fiber Cereal (HFC) Golden Rules:

  1. Ideally 10 grams of fiber per ½ cup serving.
    This ensures that it really is high in fiber.
  2. No more than 80 calories per ½ cup serving.
    This ensures that the balance of fiber and protein outweighs that of fat and sugar.

You’ll be surprised to find that there are quite a few cereals that meet these criteria! And the best part? Most of them are actually really delicious!

Start with these Great High Fiber Cereals:

(Note that all of the HFCs listed below are shown in ½ cup servings, but this is not always the way they are listed on the box… so beware)

  1. FiberOne Original (½ cup)
    14 grams of fiber, 60 calories
  2. Nature’s Path Organic Smartbran (½ cup)
    10 grams of fiber, 70 calories
    Organic, Non-GMO, nothing artificial
  3. All-Bran Original (½ cup)
    10 grams of fiber, 80 calories
  4. Trader Joe’s High Fiber Cereal (½ cup)
    7 grams of fiber, 60 calories
    Non-GMO, nothing artificial
  5. All-Bran Bran Buds (½ cup)

    20 grams of fiber, 120 calories

Regional High Fiber Cereals:

Depending on where you live, you may find other generic or store brands that work. In New England, Dr. Roberts also buys:

  1. Stop & Shop Fiber Select (½ cup)
    14 grams of fiber, 50 calories
  2. Market Basket Fiber Active (½ cup)
    14 grams of fiber, 60 calories

Supplemental High Fiber Cereals

To be mixed with the Great HFCs
(Note: These cereals do not meet both HFC Rules as they are either too low in fiber or too high in calories), but they are still good options to mix into another HFC cereal for variety and additional taste!

  1. FiberOne 80 – Honey Squares (½ cup)
    7 grams of fiber, 55 calories
  2. FiberOne 80 – Chocolate (½ cup)
    6 grams of fiber, 55 calories
  3. Kashi Go Lean Original (½ cup)
    5 grams of fiber, 70 calories
    Non-GMO, nothing artificial

You may also want to know that that the FiberOne cereals contain artificial sweeteners. Some people prefer to avoid these kinds of sweeteners, and of course that is a personal choice. We at the iDiet have reviewed the scientific literature extensively and are comfortable saying that artificial sweeteners approved by the FDA are not harmful in moderation — and have the important advantage that you can avoid sugar completely! Over time, most iDieters find that they lose their cravings for sweet tastes when they avoid sugar and substitute artificial sweeteners, so that they progress to a diet without any sweeteners, which of course is a great place to end up. ☺ In the meantime, the decision is yours and there are options both with and without artificial sweeteners to choose from.

Here are a few of the ways the iDiet team likes to enjoy fiber cereals:

  1. As a cereal! ☺
    With milk and fresh or frozen berries
  2. As an unlimited dry snack (really, have as often as you are hungry!)
    A serving of HFC with 2 teaspoons of added flavorings (e.g., peanuts or chocolate chips or raisins)
    Remember to drink a full glass of water with each serving of high-fiber cereal.
  3. As an additive
    In Greek yogurt, cottage cheese, ice cream, soup, salad (even as a breading for fish and poultry)

When it comes to incorporating HFCs into your diet, the most important thing is that you find some options that you enjoy.
Many of our dieters say that they have fiber for breakfast nearly every day, and still look forward to it. Find the one that speaks to you and stock up on it, because once you start, you’ll never want to run out ☺

Fiberfully Yours,
Dr. Susan Roberts and The iDiet Team

10 Low-Calorie Cereal Options That Aren’t As Healthy As You Might Think

Don’t you miss the days when grocery shopping wasn’t so complicated?

We used to make buying decisions based on flavor alone (unless we got distracted by catchy packaging). But ever since we began to wise up and judge by nutrition labels, things became much more difficult.

Take cereal, for example. We once enjoyed our bowl of pure sugar without any second guesses and gobbled up Lucky Charms, Honey Bunches of Oats, and Frosted Mini Wheats without hesitation. But now, one glance at the calorie count or ingredients list has us putting our favorite boxes back on the shelf.

In fact, the more we learned about nutrition, the more disappointed we became. So disappointed, in fact, that we invented a cereal that answered all of our criteria (we’ll get to that later).

Below, you’ll learn about 10 low-calorie cereal options that you might think are healthy … but are they really?

Join us as we look at calories, carbs, sugar, and protein to evaluate which cereals deserve a spot in your breakfast bowl and which ones don’t. Spoiler alert: Only one makes the cut.

10 Low-Calorie Cereals That Don’t Measure Up, and One That Does

With so many clever marketing ploys out there, it’s hard to differentiate between well-designed packaging and a solid product. Below, you’ll dive into 10 low-calorie cereals that don’t quite live up to their advertisements.

1. Post Shredded Wheat

Calories: 210 per cup

Post Shredded Wheat isn’t a terrible choice when it comes to breakfast cereal. It contains 12 grams of sugar and gives you 5 grams of protein — not horrible compared to Lucky Charms, Cocoa Puffs, and other sugary cereals. But once you hit the carb and calorie count, Shredded Wheat looks less promising. Just a single serving contains 50 grams of total carbohydrates and 210 calories.

2. General Mills Original Cheerios

Calories: 100 per cup

By now, you’re probably clued into the fact that Honey Nut Cheerios probably isn’t the healthiest bowl on the block. But what about its predecessor, Original Cheerios? When you check out the nutrition label, you’ll see that a single cup runs you 100 calories.

Sure, it has just one gram of sugar, but those 100 calories come with a whopping 20 grams of carbohydrates. And we’re not even getting into the whole thing about glyphosate — aka weed killer — in some of the varieties of Cheerios.

3. Kashi GO Crisp! Cinnamon Crumble

Calories: 180 per 3/4 cup

Alright, alright — it’s easy to strip away calories when you strip away flavor (we’re looking at you, plain Cheerios). But can we get something with a lil’ spice in here? We took a peek at Kashi Go Crisp! Cinnamon, which boasts more flavor than its counterparts, Kashi 7 and Kashi Go (formerly Kashi GoLean).

While it does come with 11 grams of protein and 9 grams of dietary fiber per serving, at 180 calories, their calorie count is higher than most on this list.

4. Kellog’s Rice Krispies

Calories: 100 per cup

Like General Mills Cheerios, Rice Krispies comes in at 100 calories per cup. But, like Cheerios, there’s a catch. In a single bowl, you’ll get gluten, 4 grams of sugar, and 36 grams of carbohydrates. To top it off, sugar is listed second on the ingredients list (rice is first). Snap, crackle, yikes!

5. Fiber One Original Bran

Calories: 120 per cup

At first glance, Fiber One original bran cereal doesn’t look half bad. At 120 calories per cup, it also brings 4 grams of protein and 28 grams of fiber. But here’s the thing — even with the fiber content, you’re still looking at 50 grams of total carbs in a single cup. And while it certainly is a high-fiber, lower calorie cereal, it still contains a whopping 22 grams of net carbs per serving.

6. Nature’s Path Flax Plus Multibran Flakes (Organic)

Calories:150 per cup

Say what you will about multibran flakes, but what they lose in flavor they gain with the longest product title on the market. Nature’s Path bran flakes contain flaxseed, which is loaded with beneficial omega-3 fatty acids and also contains whole wheat and barley (so it’s not gluten free). It also comes with 5 grams of added sugar and 31 grams of total carbs.

7. Barbara’s Bakery Peanut Butter Puffins Cereal

Calories: 110 per 3/4 cup

We’ll give Barbara’s a little bit of credit here — their peanut butter flavor is pretty good (it’s made from peanut butter, and we’re not monsters). But when you check out their nutrition label, it’s easy to see where the flavor comes from. This cereal is made with 23 carbohydrates and 6 grams of sugar, not the best option for a supposedly healthy breakfast.

8. Post Grape-Nuts

Calories: 400 per cup

You didn’t expect to see that number on this list, now did you? But you can check Post’s website yourself — a 1/2 cup serving comes with 200 calories, bringing a whole cup to 400 calories. Let this be a lesson to us all — a product advertised as a healthy cereal (and Grape-Nuts certainly holds that reputation) might not be all that it seems.

9. Kellogg’s Raisin Bran

Calories: 190 per cup

One of the most recognizable cereals on this list, Raisin Bran should be healthy, right? They’re made with raisins. But, as anyone who has ever looked up the nutrition facts of dried fruit knows, raisins come packed with sugar. In fact, just one bowl of Raisin Bran will cost you 17 grams of sugar and 47 grams of total carbohydrates.

10. Wheaties

Calories: 110 per 3/4 cup

There was just no way we could write this list and leave Wheaties off of it. Advertised as the “Breakfast of Champions” since 1924, Wheaties has been the signature healthy breakfast food of choice for nearly a century.

But if you look at the nutrition label, you might wonder where all these health benefit claims come from. It contains 23 grams of carbs and 4 grams of sugar, but a measly 2 grams of protein. Not exactly champ-level material, is it?

Best Low-Calorie Cereal: The Cereal School

You know we always save the best for last, right? The Cereal School is the only cereal on this list that lives up to the hype. And yes, we’re completely biased, but hear us out: Not only does each single-serving bag weigh in at 100 calories per serving, but it’s low-fat and packed with protein (as in 16 grams per serving).

Lastly, it contains minimal ingredients and comes in incredible flavors including Cinnamon Bun, Fruity, and Cocoa.These days, package design and a creative advertising campaign can lead you to believe you’re purchasing a healthy product. Many breakfast cereals are marketed as health foods when they’re really packed with sugar and other unwanted ingredients.

So, we decided to invent the perfect cereal.

Cereal School is that invention. Packed with 16 grams of protein yet just one gram of fat and 100 calories, it is the best low-calorie cereal on the market. Best of all, it’s absolutely delicious. Try it for yourself. We dare you not to eat it straight out of the bag.

10 Best Healthy Cereal Brands for Weight Loss

Despite reports of the breakfast staple’s declining popularity, cold cereal is still the most popular breakfast in America over eggs and yogurt, according to global information and measurement company, Nielsen. And it’s easy to see why. Cereal is easy to prepare and it’s relatively inexpensive compared to other a.m. favorites like yogurt parfaits and coffee-shop egg sandwiches. Not to mention, those delicious, colorful flakes and are downright delicious. But when you’re trying to lose weight, picking a healthy cereal over a box Count Chocula could make all the difference.

For every healthy pick on the supermarket shelf, it seems there are dozens of diet-derailing options (often slapped with misleading weight-loss claims) that are overflowing with health-harming sugar and void of any nutritional value. However, if you know what to look for, you can munch your way to a fitter, trimmer you. While the cereal boxes below don’t have a cute cartoon character on the front or a prize at the bottom, they will fuel your day right and help you reach your better-body goals in no time!

To start your day on the right foot, you have to choose the right bowl. These 10 healthy cereal options are the way to go.

Kashi Go Cinnamon Crisp

3/4 cup: 180 calories, 4 g fat (0.5 g saturated fat), 125 mg sodium, 32 g carbs (9 g fiber, 9 g sugar), 11 g protein

Nine grams of heart-healthy, belly-filling fiber goes a long way toward making up for your lack of fiber in your daily diet. Most Americans are only reaching 15 grams of fiber whereas you should be eating upwards of 28 grams of fiber per day. This healthy cereal not only tastes delicious with milk but also makes a sweet, crunchy addition to plain Greek yogurt.


Barbara’s Morning Oat Crunch Cereal

1-1/4 cup: 210 calories, 2.5 g fat (0.5 g saturated fat), 230 mg sodium, 45 g carbs (6 g fiber, 10 g sugar), 8 g protein

Sure they may not go “snap, crackle, pop” but this 100 percent whole-grain, healthy cereal is a more nutritious choice than the brand you’re likely thinking of. This lower-sugar cereal carries a slightly nutty flavor and pairs well with both strawberries and raspberries. These fruits provide an additional hunger-busting dose of fiber, ensuring you’ll stay satiated until lunch.


Kellogg’s Special K Red Berries

1-1/4 cup: 140 calories, 0.5 g fat (0 g saturated fat), 250 mg sodium, 34 g carbs (3 g fiber, 11 g sugar), 3 g protein

This cereal employs wheat bran to up its fiber count and freeze-dried strawberries for some natural sweetness. While the flakes obviously pair well with milk and spoon, they also make for an iron- and vitamin C-rich base for a sweet and salty trail mix. Just add pretzel sticks, almonds, and walnuts.


Post Shredded Wheat Spoon Size Wheat ‘n Bran

1-1/3 cup: 210 calories, 1.5 g fat (0 g saturated fat), 0 mg sodium, 49 g carbs (8 g fiber, 0 g sugar), 7 g protein

This healthy cereal is made with just whole-grain wheat and wheat bran—a pure base crying out for fresh blueberries or bananas. In addition to serving up a decent share of hunger-quelling protein and fiber in every bowl, Wheat ‘n Bran also provides 20 percent of the day’s phosphorus, a mineral that plays an important role in how the body uses carbs and fats. It also helps the body make protein. Don’t forget: The more protein you’ve got, the more calories you burn at rest, so this is a great added bonus to your morning cereal bowl!

Ezekiel 4:9 Cinnamon Raisin Whole Grain Cereal

1/2 cup: 190 calories, 1 g fat (0 g saturated fat), 160 mg sodium, 41 g carbs (5 g fiber, 8 g sugar), 7 g protein

Post and Total varieties of Raisin Bran carry between 17 and 19 grams of the sweet stuff. Ezekiel 4:9 Raisin Bran has less than half that amount, making it the clear winner in the category. The only downside is that these flakes aren’t fortified with the same alphabet of vitamins typically found in cereal boxes—but that’s no reason to pass them up. Just be sure to compensate by taking in an array of nutrients throughout the day.


Nature’s Path Organic Whole O’s

1 cup: 160 calories, 2 g fat (0 g saturated fat), 150 mg sodium, 33 g carbs (4 g fiber, 5 g sugar), 4 g protein

Cereals rich in fiber and whole grains reduce the risk of disease and early death, say Harvard School of Public Health researchers. Lucky for you, these O’s are made with fiber-rich whole grains like brown rice and corn.

Cascadian Buzz Crunch Cereal

1 cup: 210 calories, 2.5 g fat (0 g saturated fat), 190 mg sodium, 44 g carbs (3 g fiber, 9 g sugar), 4 g protein

This organic healthy cereal contains 12 fewer grams of sugar than the same size serving of Honey Bunches of Oats. Plus, it’s made with whole grain wheat, corn, and oats.

General Mills Wheaties

3/4 cup: 110 calories, 0.5 g fat (0 g saturated fat), 180 mg sodium, 23 g carbs (3 g fiber, 4 g sugar), 2 g protein

Low in calories and sugar, high in gut-filling fiber and loaded with 45 percent of the day’s muscle-building iron, Wheaties really is the breakfast of champions. Although it isn’t particularly flavorful, it does make a good base for nutritious add-ins like berries and nuts.

General Mills Fiber One

1/2 cup: 60 calories, 1 g fat (0 g saturated fat), 110 mg sodium, 25 g carbs (14 g fiber, 0 g sugar), 2 g protein

If you used to avoid this super fiber-filled cereal because of its inclusion of aspartame, we’ve got some good news! General Mills recently gave the controversial ingredient the ax. So go ahead and sprinkle this healthy cereal over Greek yogurt instead of granola for a fiber- and protein-filled start to the day.

General Mills Kix

1-1/4 cup: 110 calories, 1 g fat (0 g saturated fat), 180 mg sodium, 25 g carbs (3 g fiber, 3 g sugar), 2 g protein

Kid-tested, nutritionist-approved, this childhood fave is one low-sugar kids’ cereal we can actually get behind. Give it a grown-up spin by adding blueberries to your crispy corn puff-filled bowl. Not only is the duo delicious, but the fruit also lends some disease-fighting antioxidants and additional fiber. This healthy cereal is a win-win!

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Is honey bunches of oats fattening?

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