Warm and filling whole grain hot cereal can get a cold wintry morning off to a great start without too many calories. However that said, not all hot cereals are equally nutritious or low calorie and they vary with respect to ease of preparation. In the larger grocery stores the shelves can be lined with dozens of choices. So which cereals are best? I’ll share with you the system I use to make my selections. And I’ll recommend some specific products.
Hot cereals for weight loss are a good source of important nutrients as well as being low in calories. Ideally your breakfast serves up a good amount of fiber along with plenty of protein and a healthy dose of vitamins, minerals, and antioxidants. This gives you your best edge for kick starting your metabolism and giving you a sense of satiety (fullness) to go 2-3 hours without feeling hungry. Then by all means have a small snack to hold you over till lunch.
[For lots of low calorie snack ideas and sample low calorie diets:
28 Healthy Low Calorie Snack Foods to Go
Low Calorie Healthy Carbs: 100 Calories or Less
Low Calorie Meat, Poultry, Fish, and Seafood: 100 Calories or Less
Low Calorie Vegetables: 100 Calories or Less
Choose whole grain over refined cereals. Whole grain cereals will provide you with more fiber, vitamins, minerals, and antioxidants. However, you won’t get as much protein from grain products (either whole grain or refined) as you will from eggs, cheese, nuts, meat, or milk.
What you need to do is keep the calorie count down with the cereal so you can supplement your meals with a little bit of a high protein food and still keep the calorie count below 350. Given the number of different products available today I’m sure you can find a hot cereal that will please your taste buds as well!
Here’s a short list of what to look for when selecting a hot cereal:
100% Whole Grain (Look for whole grain such as whole grain rolled oats listed on the ingredient label first and no refined grains. One-ingredient whole grain cereals are easy to spot. If you find milled corn, rice, wheat flour, or corn meal in addition to whole grain, you have found a product with a mix of whole and refined grains.)
Little or no added sugar: preferably 8 grams or less per serving (the equivalent of 2 teaspoons)*
At least 3 grams of fiber, preferably 4-6 grams per serving
Calorie Count, preferably 160 calories or less per serving
200 mg of sodium or less per serving (Excessive sodium can lead to water retention as well as other health issues especially as you age.)
*Look for hot cereal products that get their sweetness from added fruit not sugar or artificial sweeteners. Unfortunately at this time there is no way to distinguish between sugar from dried fruit and otherwise with the Nutrition Facts label. Also, the Center for Science in the Public Interest (CSPI) cautions you to avoid cereals sweetened with acesulfame potassium to lower the calorie count. Evidently this artificial sweetener has not been adequately studied for safety. (CSPI, 2008)
I wish I had the time and resources to review all of the hot cereals on the market but I don’t. However, my own experience and research has turned up quite a number of healthy choices. Some are more recent products and then there are the tried and true cereals from my childhood many years ago. Where I list a company and not a specific product it is because it meets the guidelines for many but not all of the hot cereals they offer:
Bob’s Red Mill (offers more variety and choice for nutritious low calorie hot cereals than any other company I am aware of)
Hodgson Mill
Wheatena
Cream of Wheat
McCann’s Irish Oatmeal – Steel Cut or Quick and Easy Steel Cut
Quaker (Original, Organic Original, and others)
Arrowhead Mills
Note: This list is not all-inclusive. I’m sure there are others. Do keep the guidelines handy when looking at the selection on the grocery store shelves where you live. Some of the cereal brands listed here may only be found in the organic section.
Instant hot cereals can be a good choice for a quick meal. But I would caution you to check the labels before making a purchase. These cereals often have added ingredients that raise the calorie count as well as the sugar and sodium. Functional fiber (fiber isolated from the original grain) added to some of these hot cereals may boost the overall fiber count. However, functional fiber may or may not provide the same benefits as the fiber in the whole grain.
[To read more about fiber and weight loss: Dietary Fiber: Can it Help You with Weight Loss?]
I tried a Quaker Oats Weight Control Oatmeal Cereal and was put off by the bad taste. I wonder if it came from the addition of whey protein isolate intended to boost the protein content and improve satiety. Rather than buying a product such as this, it seems to me that you would be better served by adding a small amount of nuts to a serving of plain hot cereal or by including some low calorie yogurt or a hard-boiled egg with your meal for added protein.
If you want to get adventuresome, just about any whole grain can be prepared as a hot cereal. It isn’t necessary to purchase a special product. What’s more is that you can prepare a batch ahead of time at the beginning of the week and then have lots of delicious cereal you can easily heat up quickly in your microwave oven when you are pressed for time.
Try barley, wheat berries, rice, or quinoa in addition to oats. Years ago a yoga teacher of mine gave me some basic guidelines to follow to prepare a nutritious hot cereal with a slow cooker. If you don’t own a slow cooker you can just as easily use a rice cooker or simmer it on the stovetop over low heat (remember to stir frequently).
The Chinese called the whole grain cereal congee or porridge. It was served for centuries in traditional Chinese homes for good health.
The suggested cooking ingredients call for 1 part grain to 6 parts water. For example, if you were preparing a half a cup of grain you would need 3 cups of water. You may need to adjust the amount of water to get the consistency you like best. Then you can add nuts, fruit, flavorings, spices, and even vegetables! Here are some suggestions to get you started:
Congee or Porridge (Hot Cereal Mix)
1 part whole grain
6 parts water
Grain
rice, barley, rye, oats, quinoa, wheat berries
Spices
cinnamon, allspice, ginger, nutmeg, cloves
Nuts/Fruits
walnuts, dried cherries, almonds, raisins, craisins, pistachios
Flavorings
honey, maple syrup, rice milk, soymilk, almond milk,
Veggies
sweet potato, carrots, pumpkin, spinach, squash (both summer and winter squash)
You might, for example, combine brown rice with cinnamon and a little bit of pistachios, raisins, maple syrup, and vanilla soymilk. I would drink the rest of the soymilk for additional protein and other nutrients.
A simple oatmeal recipe that I prepare in advance and have for the whole week is Creamy Breakfast Oatmeal. The way I prepare this recipe with the original Quaker Oats makes about 6 servings at 226 calories each.
For more healthy breakfast ideas you might want to read:
Best Breakfasts for Weight Loss Part 1
Best Healthy Breakfasts for Weight Loss Part 2
Healthy Low Calorie Breakfast Ideas
Till next time, watch those calories and eat healthy food!
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