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 How to choose the “best” boxed cereal (and how to substitute something natural)

Boxed cereals are a convenient and quick option for breakfast and dinner, but not necessarily the healthiest. Here we tell you how to choose the best box cereal, but also how to replace it with something natural.
 
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Why is it important to eat breakfast?

The reason why breakfast is considered the most important meal of the day is because it is the first thing we eat after a long fast, in addition to the fact that it precedes the hours with the greatest activity and energy expenditure.
 
However, according to the Ministry of Health, a large percentage of adults do not eat breakfast and 2 out of 10 children do not either. Many times it is the rush that forces us to go out on an "empty stomach" or choose something quick, like a smoothie or the infallible cereal.
 
And we cannot deny that boxed cereals have been present in the lives of many of us since childhood, as they are practical and delicious, as well as attractive.
 
Unfortunately they are not the healthiest option, as many of them have a high sugar content and poor nutritional content. It is enough to see the seals of the new labeling of the Ministry of Health to confirm it.
 

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How to choose the best box cereal?

The dreaded black seals can help you, as they indicate if a food is high in sugars, calories, sodium, fats or trans fats. However, there are other keys with which you can identify what is the "least bad" option.
 
Fernanda Alvarado, Community Nutrition teacher and Diabetes Educator, explains that when choosing a packaged food, we should not only look at its caloric content, but also its ingredients.
 
Although each person has their tastes, before putting that cereal in the cart you should take into account 5 points:
 
The fewer ingredients, the better.
Sugar (in any form, including corn syrup) should not appear in the first 5 ingredients.
It must provide less than 10 grams of sugar, more than 4 grams of fiber and no more than 150 milligrams of sodium PER SERVING.
It should not change the color of the milk.
Do not get carried away by legends such as "healthy", much less by the image.
 
Similarly, avoid adding sugar, syrup, honey or any sweetener to your cereal, better add natural fruit or a small portion of nuts... And don't overdo it!
 
Be careful, even taking these points into account, it is important not to abuse boxed cereals, because in the end it is a processed food and, as such, should be part of a healthy, balanced and varied diet.
 
It is best to leave it for special occasions, such as those days when life does not give you life. To avoid falling into them daily, it is best to plan your meals and prepare your breakfast the night before.
 
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How to prepare a natural and healthy cereal?

Without a doubt, oatmeal is a perfect option for breakfast, as it is rich in protein, healthy fats, carbohydrates, fiber, thiamin, iron, potassium, magnesium, phosphorus and calcium, in addition to giving you energy and keeping you satiated for longer than cereals of box.

But preparing it should not be complicated, that is why overnight oats or oatmeal in a jar have been here for years. If you have never prepared them, I will give you a simple recipe, you only need:

⅓ or ½ cup whole grain oats (forget instant)

¾ of animal milk, vegetable milk or water

1 pinch of salt

1 dash of your favorite natural sweetener (stevia, date paste, coconut sugar, monk fruit)

1 dash of your favorite powdered spices (cinnamon, cardamom, cloves, ginger)

Optional: 2 teaspoons chia or ground flaxseed

1. Mix all the ingredients in a glass jar or container with a lid and let it sit overnight in the refrigerator. The next day, the oats will have absorbed the liquid and the flavors, so they will be creamy and perfect for breakfast.

You can heat it or consume it like this.

2. Once ready, you can add fresh fruit, such as blackberries, apples, strawberries, bananas... even grated carrots with some nuts to give it a carrot cake flavor.

The best thing is that this oatmeal can last several days in the refrigerator, so you will have no excuse to have it ready for your breakfast.

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Why is it important to eat cereal daily?

Cereals are very important in our diet because they give us energy to carry out our daily activities, which is why they are included in the Plate

of the Good Food, constituting a third part of it.

However, although when we talk about cereals we usually think of boxed or ready-to-eat cereals, we are a bit far from the real concept.

According to the Mexican Federation of Diabetes, this group includes corn, wheat, rye, barley, rice, as well as its derivatives: tortilla, bread, pasta. In the same way, tubers such as cassava, potato and sweet potato enter.

Ideally, we always choose whole grains and options with fewer added ingredients, as well as fat-free or fried tuber preparations. In this way, they will provide us with complex carbohydrates and fiber for good digestion.

Without a doubt, cereals are an important part of our diet, as is breakfast, however, knowing how to choose is key to maintaining our health and avoiding disproportionate weight gain and the complications that this implies.

Now you know how to choose the best boxed cereal option, but also that you should not overdo it and opt for natural options such as oatmeal, although you can also choose others high in protein, such as wholemeal bread with eggs. Give variety to your diet and enjoy the benefits of this habit.