Shop smart: Breakfast cereals
Whether brekkie is the most important meal of the day is the subject of a whole story in itself, but when it comes to what to eat first thing in the morning, cereal is often on the menu. The thing is, they’re not all created equal. Some are healthier and more nutritious than others.
5 tips for choosing a cereal
1. Fibre content
Breakfast is a good opportunity to boost your daily fibre intake, so look for a cereal that contains at least 4g of dietary fibre per serve.
2. Type of grains
If the word ‘wholegrain’ appears in the first couple of ingredients, it means the cereal is less processed. As a result, it’s likely to contain more vitamins, minerals and phytonutrients than more refined cereals.
3. Sugar content
Most cereals have a lot of added sugar or natural sugars provided by dried fruit. A good guide to reduce your sugar content in the cereal aisle is to choose unrefined cereals such as oats or barley and add your own natural sugars from fresh fruits or honey.
4. Sodium content
Look for cereals with less than 120mg sodium per 100g.
5. Points value
Knowing the PersonalPoints value of the product can be a great indicator of whether it’s the best choice for you. With the WeightWatchers app barcode scanner, you can quickly compare Points values while in the supermarket aisle. Or if you’re planning ahead and don’t have the barcode handy, you can use the ‘Search Food’ function to find a product’s Points.
Overwhelmed by choice in the breakfast aisle? Here are some good choices for your breakfast bowl, from old favourites to new stars.
Traditional rolled oats, also called old-fashioned or whole oats, are a popular breakfast option. High in protein and a good source of dietary fibre, oats are one of the most budget-friendly breakfast options around.
The PersonalPoints value of oats cereals may vary from person to person. Some members may choose to have oats as a ZeroPoint food meaning they won't need to track them. For other members the lower PersonalPoints options are around 3 Points for ⅓ cup (30g).
- Carman's Traditional Rolled Oats, Natural - 0 - 3 PersonalPoints for ⅓ cup (30g).
- Lowan Quick Whole Grain Oats - 0 - 3 PersonalPoints for ⅓ cup (30g).
- Uncle Tobys Quick Sachets Original - 0 - 3 PersonalPoints for 1 sachet (34g).
- Macro Wholefoods Five Grain Porridge - 0 - 2 PersonalPoints for ⅓ cup (30g).
Muesli consists of rolled oats and a variety of ingredients like grains, nuts, seeds and dried fruits. Some mueslis can be high in Points due to added sugars like honey and maple syrup. The lower Points options are around 4 to 6 Points for ½ cup (45g), however some brands can be as high as 8 Points per serve.
TIP: Check the nutrition label and opt for a brand without added sugar.
- Morning Sun Fruit Muesli, 97% Fat Free - 4 PersonalPoints for ½ cup (45g).
- Carman's Classic Fruit and Nut Muesli - 6 PersonalPoints for ½ cup (45g).
- Carman's Natural Bircher Muesli - 5 PersonalPoints for ½ cup (45g).
- Goodness Bowl Low Sugar Muesli, Berries & Coconut - 4 PersonalPoints for ½ cup (45g).
Granola is basically baked and toasted muesli with added fat and sugar like honey or maple syrup. The lower Points options are around 6 to 7 Points for ½ cup (45g) however some brands can be as high as 8 Points.
TIP: Why not try making healthier granola from scratch using our fruit and nut granola.
- Jordans Low Sugar Granola, Almond and Hazelnut - 5 PersonalPoints for ⅓ cup (40g).
- Freedom Foods Salted Caramel Hazelnut Clusters - 3 PersonalPoints for ½ cup (25g).
- Carman's Raspberry and Coconut Granola - 5 PersonalPoints for ½ cup (45g).
- Be Natural Low Sugar Granola, Honey Blossom- 5 PersonalPoints for ½ cup (40g).
Whole grain cereals can be a great breakfast option. Lower Points brands are around 4 to 5 Points for ¾ cup (40g) however some can be as high as 6 Points.
Tip: Read labels and keep an eye out for added sugars. Look for cereals that are high in fibre and wholegrains, with at least 4g of fibre per serve.
- Kellogg's All-Bran Cereal - 4 PersonalPoints for ½ cup (45g).
- Kellogg's Just Right Cereal - 4 PersonalPoints for ⅔ cup (40g).
- Weet-Bix Original - 2 PersonalPoints for 2 biscuits (30g).
- Uncle Tobys Plus Antioxidant Cereal - 4 PersonalPoints for 40g.
With the gluten-free aisle always growing there are now many gluten-free cereal options available. Some lower Points options are around 3 to 4 Points per serve, however, some can be as high as 5 Points.
Tip: People with food allergies or sensitivities should always check the ingredient information on products to ensure they meet their dietary needs.
- Kellogg's Special K Gluten Free Cereal - 5 PersonalPoints for 1 cup (40g).
- Freedom Foods Prebiotic Berry Coconut Clusters - 3 PersonalPoints for ¾ cup (40g).
- Weet-Bix Gluten-free - 3 PersonalPoints for 2 biscuits (30g).
- Freedom Foods Cereal Xo Crunch - 4 PersonalPoints for ¾ cup (35g).
- Kellogg's Gluten Free Corn Flakes Cereal - 4 PersonalPoints for 1 cup (35g).