Cereal Beyond the Bowl

Breakfast is often called the most important meal of the day, a saying you’ve likely heard many times. Yet, despite knowing the benefits of starting your day with a good meal, many people still skip breakfast altogether. However, a recent study in the Journal of Dairy Science has given us even more reason to enjoy breakfast. It found that people who eat breakfast tend to perform better on cognition tests compared to those who skip it!

When we think of breakfast in America, cereal often comes to mind. But did you know that cereal can be a healthy part of your morning routine? There are lots of cereals on store shelves filled with important nutrients like vitamins and minerals.

Once your cabinets are packed with nutrient-rich cereals, you are probably wondering what other ways you can enjoy them other than in a bowl with milk. There are dozens of alternative uses for cereal that don’t involve just milk and a spoon. Celebrate this versatile food this month for National Cereal Day!

Choosing the Right Box

The flashy labels and stickers on the front of the box can be distracting from what really matters, what the box contains! When looking for cereal try to keep these tips in mind:

Fiber: Look for cereals that contain at least 5 grams of fiber per serving. If a cereal has fiber, it will help keep you fuller longer.  Fiber also helps to keep your gastrointestinal tract healthy, can lower your cholesterol, and protect against diseases like heart disease and diabetes.

Whole Grains: Read nutrition labels to make sure the cereal is made from whole grains.  A lot of cereal companies have tried to trick the public into thinking their cereals are healthier by including a whole grain symbol on the box.  You need to be the detective and see if whole grain is in fact the first ingredient listed.  If you see “enriched” or “fortified” leading the pack of ingredients, the cereal is still a refined carbohydrate and not as good for you as a whole grain variety.  Look for the word “whole” listed before the type of grain being used.  For example, whole wheat, whole oat, or whole corn.

Serving Size: Not every cereal is created the same, which means each cereal will have a different serving size. To ensure you are accurately obtaining all the nutrients you can, always check to make sure your serving is comparable to what the label says.

Fun Ways to Eat More Cereal

Now, when you think of eating cereal, I’m sure you just think of the classic cereal and milk, right? Believe it or not, cereal can be used in a ton of unique ways!

In honor of National Cereal Day, here are 4 ways to enjoy cereal:

1. Snack Mix. Gather your favorite mix-ins like nuts, seeds, dried fruits, and don’t forget cereal! This makes for a perfect on-the-go snack that’s packed with a nutritional punch. Make it unique to your taste buds- salty, sweet, savory. The combinations are endless. Skip the store-bought snack mix and try making your own!

2. Homemade Cereal Bars. Mix Greek yogurt, vanilla, and honey together. Line this combination on the bottom of a loaf pan and pour your favorite cereal onto the yogurt. Freeze for about 4 to 8 hours and enjoy a unique twist on cereal and milk.

3. Yogurt Parfait. Grab your favorite brand of yogurt and layer a cup with different sliced fruits and your favorite whole-grain cereal. This is a quick and easy breakfast that includes lots of great textures and flavors!

4. Use as a breading. This may seem strange, but blending any unsweetened, whole-grain cereal makes for a great breading to use for proteins like chicken. Next time you want an alternative to the classic breadcrumbs- reach for your box of cereal!

Whether cereal has been a staple in your daily morning routine or not, mark your calendars and pour up a bowl of your favorite cereal on National Cereal Day. Use this day to check out your cereal box’s ingredient labels, try a new brand of cereal, or even get creative in the kitchen by using your favorite cereal in a new, unique way.

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