Nutrition Boomerang

How healthy is your breakfast cereal?

“Have cereal for a breakfast, they are light and healthy. “- This is what you’ll hear most of the time. It’s your first day at a gym or maybe the first day of your journey towards a healthy lifestyle. And, you’re all excited to buy something healthy for yourself. You enter a supermarket and, then find yourself surrounded by all those colorful packagings lying on almost every shelf. Almost all of them are trying to prove their health benefits as compared to others through their fancy labels. You might end up falling into a trap if you’re new in this field. And, cereals are leading in this race because there are many brands for cereals alone. So, is your breakfast cereal actually healthy?

Plenty of products are dumped into the market every day. And, all of them are in some way or the other trying to claim their worthiness. What should you eat and, what you shouldn’t? And, deciding this is going to get difficult. Every day you’ll find yourself bombarded with fancy labels and, beautiful packaging. But, one can identify the best if they know what the product has to offer. 

We are in times where nothing matters more than profit. And, this might sound harsh, but it is true. The majority are opting for a healthy lifestyle and healthy food habits. But, choosing a suitable product remains a great challenge. Sometimes to many options also makes the task difficult. 

Let’s talk about, Breakfast. I consider it special because the first meal sets the tone for the day. And choosing something healthy must be your priority. The most popular breakfast option is cereal. Let’s see if they are worthy of this. 😛

What’s in your cereal?

Processed grains, often fortified with essential minerals and, vitamins are called cereals. And, they are one of the most popular breakfast options. One can consume it with milk, yogurt, nuts, fresh fruits, etc. There are different ways to enjoy this “easy to make ” breakfast. 

They are now available in a variety of flavors like chocolate, strawberry, honey, etc. 

  1. What makes them delicious? – I believe that healthy eating shouldn’t be boring. Your diet must include your favorite food too. And, these cereals are one of those tasty and healthy options. But, what makes them so good? The answer lies in nutrition information. They contain a large amount of sugar and processed carbs. 

It’s the added sugar that is enhancing their taste. And, they increase the risk of developing diseases like heart disease, Type 2 diabetes, etc. This added sugar is present in the majority of cereals. 

2. What’s there on the box? – Fancy front claims like whole grain, zero sugar, low fat, etc are there to attracts customers. And, most of the time they aren’t true. These front claims allow you to pick something without even knowing the nutritional values. Nutritional values are on almost all the products. But, after seeing those claims, most of us don’t bother to look behind. And, sometimes the information present on the label is complex and, we end up ignoring it. So, either use Google to know about the ingredients or leave the products, which you find difficult to decipher. 

3. How do we make them unhealthy? – The first thing that will come to your mind after reading this is, “Why will I do that?”. No one will do that intentionally. We try modifying our recipes to make them more healthy. But, too many additions would make them high in calories. The overall calorie intake will increase and, doing this every day will increase your weight. Few fruits and dry fruits are high in calories and, they will boost the overall calorie intake. 

Now, since you know what makes them unhealthy, there’s a need to look at the other side of the coin too. 

How to make your cereal healthy?

  1. Look around- Awareness alone can solve many problems. Most of the time, we aren’t aware of what we are putting inside our bodies. But, spending some time reading about the products and their ingredients might help you make a smart choice. Your body will thank you later. Learn how to read them.
  2. Limit your portion size- They are easy to make and easy to consume. And, you might end up eating extra. So, pay attention while filling your bowl and avoid eating extra. 
  3. Go easy with toppings. – Toppings enhance the taste and nutritional value of the food. And, all of us have our favorites to add to our bowl. But, they also count in overall calories and, even a handful of them every day will be too much. Eat according to your body’s energy requirement to maintain a healthy weight. It’s just an unhealthy obsession with the healthy food.
  4. Make them protein-rich- Now, you would realize how important it is to balance all the ingredients. The seeds and nuts, when added in the appropriate amount can make your breakfast protein-rich. Be careful while adding.
  5. Five grams sugar- Keep this rule in mind while buying any cereal. Check the label and choose your cereal with sugar less than 5 grams. Don’t get trapped in the ” zero-sugar” label and choose wisely. 


  1. These facts are true for almost all cereals, but there are some exceptions. 
  2. One should always read about the product before making any choice. Control your portion size. And, avoid overeating. 
  3. There are plenty of healthy breakfast options. So, try to add different healthy food to your diet. 
  4. Start your day with a healthy breakfast as it sets the tone for the day. 
  5. Cereals might sound like an easy option. But, taking some time out and trying different recipes can help you a lot. 

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  • Reply
    Sony Kaur
    August 1, 2021 at 5:39 pm

    Breakfast is really important meal of the day, we should never skip it. Thank-you for sharing this information.

  • Reply
    August 2, 2021 at 4:42 am

    Great article! Cereals is truly one of those breakfast options that deceive most people. Marketing ads really works on many and if not careful, you’ll totally be trapped not knowing what you’re eating isn’t giving your body what you thought it should be.

  • Reply
    Lopamudra Banerjee
    August 2, 2021 at 7:23 am

    Great Post, a perfect healthy breakfast gives stamina that lasts till evening, Never ever skip breakfast or consume alternatives, which feel filling but lack nutritious values. Preparing a meal plan in advance, avoid these unhealthy choices, you have given detailed information. Thank you for sharing this

  • Reply
    Narinder Riyat
    August 3, 2021 at 4:52 pm

    Brilliant article:) Breakfast is my fave part of the day – great useful insights and tips on developing a healthier breakfast itself and routine – thanks. :)) Nari

  • Reply
    August 6, 2021 at 11:11 pm

    Woww, this article is very useful for people like who want something healthy but in less time. All your suggestions are amazing and will surely implement them.

  • Reply
    Alpana Deo
    August 7, 2021 at 8:40 am

    Cereal is a go to breakfast for many but how we consume it make it a healthy and unhealthy option. You are right. The toppings we add make it tasty but also increase the calories. We have to keep a check on that.

  • Reply
    August 7, 2021 at 4:59 pm

    Finding a healthy cereal for breakfast is a challenging task, as some of the most popular brands are filled with hidden sugars and other additives. We should watch what we eat. Informative article ✌

  • Reply
    August 7, 2021 at 6:38 pm

    This is a very important post for health-conscious people. Breakfast plays an important part, we should never miss it. Thanks for sharing

  • Reply
    August 7, 2021 at 7:15 pm

    This article is very helpful for people like me who dosen’t really care about the nutritive values on their foods.

  • Reply
    August 7, 2021 at 7:28 pm

    I follow a planned diet for my breakfast as I dont get much time to spend in kitchen. But I ensure I take what is good for my body and dont go by others words. Know your body first and then plan your diet. But yes, cereals are must for everyone.

  • Reply
    Sandy N Vyjay
    August 7, 2021 at 8:12 pm

    Breakfast is the meal that actually makes or mars the day. Breakfast needs to be really healthy and have the right nutrients. I liked reading about how we tend to make our breakfast cereal unhealthy.

  • Reply
    Surbhi Prapanna
    August 7, 2021 at 10:49 pm

    Portion control and reading the labels are most important steps that I always follow when buy cereals. I agree the readymade cereal looks tempting and seems easy option for breakfast but we should include more healthy recipes in breakfast to add more nutrients in our daily diet.

  • Reply
    Jhilmil Bhansali
    August 8, 2021 at 8:17 am

    It is important to see what goes in our breakfast bowl. I usually opt for traditional foods, with fruity and berry twists, all of which are natural and nutrient rich.

  • Reply
    August 8, 2021 at 10:29 am

    Breakfast is the main meal of the day and we should start the day with a healthy note by having a good and nutritious breakfast. Your recipe is really good .

  • Reply
    August 8, 2021 at 2:12 pm

    Breakfast is very important and I like it filling and fruity for a go-to day. We sure need to take care of what we have in breakfast and it should be healthy and nutritious. I prefer multigrain breakfast be it cereals or paratha. A protein-rich breakfast is really a good start to the day.

  • Reply
    August 9, 2021 at 1:01 am

    This is something eye-opening article for all working professionals who alwa6 in rush specially for breakfast and don’t opt for healthy…i really prefer fruit to start my day.

  • Reply
    Jhilmil D Saha
    August 9, 2021 at 3:52 am

    One of the best posts I have read about the proper way to prepare cereals. No one really talks about this.

  • Reply
    Yogita Joshi
    August 9, 2021 at 10:19 am

    Cereals are easy go to breakfasts. But the way of consuming it make it healthier option. You shared amazing tips to make the cereal healthy. I m surely taking note of these and making my breakfast more healthy.

  • Reply
    Richa Nimeshwari
    August 9, 2021 at 10:51 am

    Great article on breakfast cereals 👏👏 I never include processed food item in my breakfast. This is very helpful for all who trying to manage weight.

  • Reply
    August 9, 2021 at 4:47 pm

    It is very important to understand the labels and then purchase. I will also look for cereal with 5gm sugar and shall reduce the portion size, I always end up having more as box is nearby.

  • Reply
    August 9, 2021 at 5:41 pm

    Breakfast being the most important meal is always kept the most nutritious meal in our house. You mentioned great tips to make it more healthy. Wonderful

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