The art of cereals
First impressions If you see the words ‘whole’ or ‘bran’, you’re on the right track. The health benefits of whole wheat, whole grain and anything similar are well-known and bran is a natural source of concentrated fibre, which we all could use more of for better digestion. Size matters On average, you should be consuming only 120 – 150 calories from just the cereal (milk not included), which comes up to a typical serving of 30g. If you pour mindlessly, this could escalate to 400 calories, which is about as much as you get in a small packet of nasi lemak. Fruits and nuts Walnuts, pecans and almonds are all great sources of good fats and protein, but they’re also high in calories, so tread lightly. Moderation is the key to reaping the good and limiting the not-so good. The same applies to raisins, dried berries, dates, banana chips and other dried fruit. Fresh fruits are always the better option. Sweet sensations Is it inevitable that healthy = tastes like cardboard? Not necessarily
. As long as less than 10% of your daily calorie intake comes from added sugars like sucrose (which are mono and di-saccarides), you’re still in the healthy zone. Get mathematical If nothing else, remember this: at least three grams of fibre and no more than eight grams of sugar per meal. Did you know, it’s been proven that as the fibre content in your body goes up, the rate at which you gain weight drops? And remember...You really can’t go wrong by starting your day with a bowl of cereal. The largest part of carbohydrates in cereals are healthy carbohydrates. As human being, carbs should represent 55% of our daily energy intake and cereals get you off to a great start.
First impressions If you see the words ‘whole’ or ‘bran’, you’re on the right track. The health benefits of whole wheat, whole grain and anything similar are well-known and bran is a natural source of concentrated fibre, which we all could use more of for better digestion. Size matters On average, you should be consuming only 120 – 150 calories from just the cereal (milk not included), which comes up to a typical serving of 30g. If you pour mindlessly, this could escalate to 400 calories, which is about as much as you get in a small packet of nasi lemak. Fruits and nuts Walnuts, pecans and almonds are all great sources of good fats and protein, but they’re also high in calories, so tread lightly. Moderation is the key to reaping the good and limiting the not-so good. The same applies to raisins, dried berries, dates, banana chips and other dried fruit. Fresh fruits are always the better option. Sweet sensations Is it inevitable that healthy = tastes like cardboard? Not necessarily
. As long as less than 10% of your daily calorie intake comes from added sugars like sucrose (which are mono and di-saccarides), you’re still in the healthy zone. Get mathematical If nothing else, remember this: at least three grams of fibre and no more than eight grams of sugar per meal. Did you know, it’s been proven that as the fibre content in your body goes up, the rate at which you gain weight drops? And remember...You really can’t go wrong by starting your day with a bowl of cereal. The largest part of carbohydrates in cereals are healthy carbohydrates. As human being, carbs should represent 55% of our daily energy intake and cereals get you off to a great start.
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