2019-04-01 Women's Health

WOMEN’S HEALTH

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Break

Open a Box

The careless kid in us loves

pouring a big sugary bowl; the

responsible adult in us knows bet-

ter. Except! Folks who enjoy cereal

for breakfast have a lower risk for

heart disease and diabetes, plus

tend to weigh less, research shows.

With more “healthy” blends out

now, you can grab a nutritious

one—if you know what to look for.

Made With

Whole Grains

WGs have all three

layers of the grain

intact: a fiber-filled

exterior, a starchy

middle, and a

vitamin-rich center.

Refined grains (like

puffed rice) contain

just the starchy

middle layer, so

they’re stripped of

benefits. Find

“whole grains”

stamped on wheat,

rolled-oat, or bran-

twig varieties.

Low in Sugar

Sugar adds flavor,

so don’t deprive

yourself complete-

ly. Just look for

kinds with fewer

than eight grams

per serving. Your

best bet: clean

sources, like honey,

maple syrup, or

cane sugar, which

aren’t as harsh on

blood sugar as re-

fined types (corn

syrup), listed to-

ward the middle or

end of ingredients.

Full of Fiber

This plant compo-

nent not only helps

you stay full until

lunch but also

keeps you regular—

so you can feel

properly satiated

but not stuck. Plus,

fiber might work

to control blood

sugar and reduce

cholesterol. Aim

for at least three or

four grams of the

stuff per cereal

serving (usually

¾ cup to 1 cup).

Free of Junk

Many cereals are

highly processed,

using chemical

preservatives

(often BHT or BHA)

and additives such

a s food dyes and

hydrogenated oils.

Try to avoid those

as much as possi-

ble. The exception:

the natural preser-

vative vitamin E

(also called “mixed

tocopherols”).

Build a

Better Bowl

Grab a spoon and

these three toppings

to feed not just

your stomach but

your whole body.

CHOPPED WALNUTS

Cereal won’t score you

much protein. Add a

serving of nuts (pista-

chios or almonds work

too) to up your intake. Or

have an egg on the side.

CHIA SEEDS

Mix in a tablespoon for

extra antioxidants, fatty

acids, protein, fiber,

iron, calcium—yep,

these little nugs have it

all. You’ll support brain

and muscle health.

FRESH FRUIT

To make up for the low

sugar, throw in a hand-

ful of berries for sweet-

ness. Your body makes

swifter use of carbs (for

energy) when they’re

consumed with protein.
Source: WH advisory board
member Keri Glassman, RD,
founder of Nutritious Life

Freedom Foods

Ancient Grain

Flakes,

$25 for 5 boxes,

amazon.com

WARM UP FOOD P 26

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