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Choosing a Healthy Breakfast Cereal

Whole Grains

What is a whole grain?

  • Whole grain cereals are made with all three parts of the grain kernel: the bran, germ, and endosperm.
  • Look for the words "whole" or "whole grain" on the list of ingredients
  • Oatmeal and barley are whole grains
  • Wheat bran, corn bran, and oat bran are not whole grains but are still healthy choices

Myths about whole grains

  • Colour is not an indication of whole grain. Cereal like Cheerios® is whole grain but not dark brown.
  • Products labelled with the words, "multi-grain", "100% wheat", "organic" may actually contain little or no whole grain.

Low in Sugar

  • Make sure the first ingredient on the list is whole grain or bran, not sugar
  • For added sweetness, offer your children fruit to put on top, such as berries, sliced banana or peaches

Fibre - Two or more grams

The Nutrition label on the side of the box indicates the amount of fibre per serving of the product.

  • 2 grams of fibre per serving is "a source of fibre"
  • 4 grams of fibre per serving is a "high source"
  • 6 grams of fibre per serving is a "very high source"

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Revised: April 22, 2009


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