I'm a Dietitian and This Is My Favorite Healthy Cereal

Admittedly, I'm somewhat picky when it comes to cereal. First, it has to be crunchy—even when swimming in milk. Second, it has to taste good. That doesn't mean it has to be sweet, but it has to have a delicious flavor to keep things interesting. Lastly, it has to be good for me (which I'll tackle in a second), meaning it supplies the nutrients that help fuel my body for success. That's a tall order, but Cascadian Farm No Added Sugar Mixed Berry Cereal manages to do it all.

Why I Love This Cereal

I'm one of those dietitians that picks up the box and immediately checks out the nutrition label. When it comes to cereal, I typically look at the following things: serving size, fiber, sodium, added sugar, protein and the ingredient list. Here's why my favorite cereal fits my goals when it comes to nutrition and taste.

A Nicely Sized Serving

When I look at the Nutrition Facts on a box of cereal, I check out the serving size first because it varies widely among cereals. This is especially true for flaky cereals, where you'll often get a bit more per serving than for heavier, bulkier cereals, like granola. My favorite cereal has a serving size of 1¼ cups, which is a perfect size for snacking. 

An Excellent Source of Fiber

Next up is fiber. Most Americans have a hard time achieving the goal of consuming 28 to 34 grams of fiber per day, as recommended by the Dietary Guidelines for Americans. That's why, if I can get more fiber with my cereal snack, then I'm going to do it, especially since I know how important fiber is for heart and digestive health. My favorite cereal provides a whopping 6 grams of fiber per serving! That's pretty incredible for cereal. 

Not Too Much Sodium

Many processed foods contain quite a bit of sodium. For that reason, I always check the sodium on the nutrition label of processed foods. Consuming too much sodium, especially over the long term, can lead to a whole host of health problems including high blood pressure, heart disease and stroke. While there's no rule of thumb here, I typically lean toward a cereal that has less than 400 milligrams per serving—mine clocks in just under that, at 390 milligrams per serving.

No Added Sugar

I don't like overly sweet cereals and prefer those with less than 5 grams of added sugar per serving. One of the reasons I love Cascadian Farm No Added Sugar Mixed Berry Cereal is that the source of sweetness comes from date powder and freeze-dried fruit! Slices of freeze-dried strawberries and whole blueberries add flavor, but also make my bowl look yummy and inviting. Who needs marshmallows when you've got freeze-dried fruit?

Offers Some Protein

Protein is an important nutrient for satiety and for overall energy. I tend to favor cereals that provide at least 5 grams per serving, like my favorite Cascadian Farm cereal. It has 5 grams of protein per serving and when paired with 1 cup of cow's milk (which supplies 8 grams of protein), my snack provides a whopping 13 grams of protein. (Don't forget to drink the leftover milk from the bowl!)

A Short Ingredients List

Finally, the ingredients list. After a quick peek at all of the nutrition info, I want to know "What's in here?" An ideal cereal will list a whole grain first (like mine!) and include a small list of ingredients after it. This Cascadian Farm cereal lists whole-grain wheat and rice as the first two ingredients.

The Bottom Line

If you're in the mood for cereal, one that tastes great and satisfies, give my favorite, Cascadian Farm No Sugar Added Mixed Berry Cereal a try. It's great for breakfast, but also makes for a wonderful snack. I love it with milk for an extra protein boost, but it's also fantastic dry. This cereal is packed with filling fiber—and has no added sugar. Since it can be pricier than other cereals, I wait for a sale and then snag a few boxes to stock up my pantry.