Cold cereals can be anything from a quick and easy breakfast to a comforting midnight snack and many things in between. Cereal was first developed in a sanitarium to aid with digestion. Over the years it transformed into something that was more sugar and less nutrition. Fortunately, the pendulum has swung back a bit. While there are plenty of sugar-filled cereals, you can also find ample options if looking for fiber, protein, whole grains, gluten-free, and more. But how well does a bowl full of flakes, O’s, or nuggets fit into a healthy eating plan?

The list of ingredients is especially important when choosing a cereal. Your specific goals will help determine what you should be looking for on that list. If you’re looking for a cereal to satisfy and keep you feeling full, choose those that are good sources of fiber and/or protein. To find fiber, look for whole grain wheat, oats, or bran as the first ingredients. Want protein? Look for whole grains, nuts, seeds, and protein powder. There are a fair number of gluten-free cereals available now as well. If you need to avoid gluten, look for cereals made from rice or oats, and be sure “gluten-free” is on the label.

Helpful hints. Here are a few thoughts to keep in mind when choosing your next box of cold cereal:

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