Whether brekkie is the most important meal of the day is the subject of a whole story in itself, but when it comes to what to eat first thing in the morning, cereal is often on the menu. The thing is, they’re not all created equal. Some are healthier and more nutritious than others.
5 tips for choosing a cereal
1. Fibre content. Breakfast is a good opportunity to boost your daily fibre intake, so look for a cereal that contains at least 4g of dietary fibre per serve.
2. Type of grains. If the word ‘wholegrain’ appears in the first couple of ingredients, it means the cereal is less processed. As a result, it’s likely to contain more vitamins, minerals and phytonutrients than more refined cereals.
3. Sugar content. Most cereals have a lot of added sugar or natural sugars provided by dried fruit. A good guide to reduce your sugar content in the cereal aisle is to choose unrefined cereals such as oats or barley and add your own natural sugars from fresh fruits or honey.
4. Sodium content. Look for cereals with less than 120mg sodium per 100g.
5. Points value.Knowing the Points value of the product can be a great indicator of whether it’s the best choice for you. With the WeightWatchers® app barcode scanner, you can quickly compare Points values while in the supermarket aisle. Or if you’re planning ahead and don’t have the barcode handy, you can use the ‘Search Food’ function to find a product’s Points value.
Top breakfasts
Overwhelmed by choice in the breakfast aisle? Here are some good choices for your breakfast bowl, from old favourites to new stars.
Oats
Traditional rolled oats, also called old-fashioned or whole oats, are a popular breakfast option. High in protein and a good source of dietary fibre, oats are one of the most budget-friendly breakfast options around.
Lower Points options are around 3 Points for ⅓ cup (30g).
- Carman's Traditional Rolled Oats, Natural - 3 Points for ⅓ cup (30g).
- Lowan Quick Whole Grain Oats - 3 Points for ⅓ cup (30g).
- Uncle Tobys Quick Sachets Original - 3 Points for 1 sachet (34g).
- Macro Wholefoods Five Grain Porridge - 2 Points for ⅓ cup (30g).
Muesli
Muesli consists of rolled oats and a variety of ingredients like grains, nuts, seeds and dried fruits. Some mueslis can be high in Points due to added sugars like honey and maple syrup. The lower Points options are around 4 to 6 Points for ½ cup (45g), however some brands can be as high as 8 Points per serve.
Tip: Check the nutrition label and opt for a brand without added sugar.
- Morning Sun Fruit Muesli, 97% Fat Free - 4 Points for ½ cup (45g).
- Carman's Classic Fruit and Nut Muesli - 6 Points for ½ cup (45g).
- Carman's Natural Bircher Muesli - 5 Points for ½ cup (45g).
- Goodness Bowl Low Sugar Muesli, Berries & Coconut - 4 Points for ½ cup (45g).
Granola
Granola is basically baked and toasted muesli with added fat and sugar like honey or maple syrup. The lower Points options are around 4 to 5 Points per serve, however some brands can be as high as 8 Points.
Tip: Why not try making healthier granola from scratch using our fruit and nut granola.
- Jordans Low Sugar Granola, Almond and Hazelnut - 5 Points for ⅓ cup (38g).
- Heritage Mill Salted Caramel Hazelnut Clusters - 3 Points for ½ cup (25g).
- Carman's Low Sugar Raspberry and Coconut Granola - 5 Points for ½ cup (45g).
- Be Natural Low Sugar Granola, Honey Blossom- 5 Points for ½ cup (40g).
Cereals
Wholegrain cereals can be a great breakfast option. Lower Point brands are around 3 to 4 Points per serve, however some can be as high as 6 Points.
Tip: Read labels and keep an eye out for added sugars. Look for cereals that are high in fibre and wholegrains, with at least 4g of fibre per serve.
- Kellogg's All-Bran Original Cereal - 4 Points for ½ cup (45g).
- Kellogg's Just Right Original Cereal - 4 Points for ⅔ cup (40g).
- Weet-Bix Original - 2 Points for 2 biscuits (30g).
- Uncle Tobys Plus Antioxidant Cereal - 4 Points for 40g.
Gluten-free options
With the gluten-free aisle always growing there are now many gluten-free cereal options available. Some lower Point options are around 3 to 4 Points per serve, however, some can be as high as 6 Points.
Tip: People with food allergies or sensitivities should always check the ingredient information on products to ensure they meet their dietary needs.
- Kellogg's Special K Gluten Free Cereal - 5 Points for 1 cup (40g).
- Freedom Foods Prebiotic Berry Coconut Clusters - 5 Points for ¾ cup (40g).
- Weet-Bix Gluten-free - 3 Points for 2 biscuits (30g).
- Freedom Foods Cereal XO Cocoa Crunch - 3 Points for ¾ cup (35g).
- Kellogg's Gluten Free Corn Flakes Cereal - 4 Points for 1 cup (35g).
