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Healthy Diet Plans >>  Calories >>  Calories In Cereals

High, Low Calorie Cereals

Breakfast is known to be one of the most important meals of the day because it provides the individual with the first food after a very long gap. Many people tend to opt for milk and cereals as a healthy and no fuss option for breakfast. However one should also remember that those who are looking to lose weight may want to reconsider the consumption of cereals and milk for breakfast as it may affect their plan to lose weight. Typically the cereals calorie count or the cereal nutrition value in an average size cup of pre-sugared cereals is around 110 calories per cup with a minimal intake of protein and fiber. On the other hand low calorie cereals which comprise of whole grains such as shredded wheat and are low on sugar are known to have 110 calories in just ¾ cup.
The calories in cereals are significantly higher in the sugar coated or sugar rich cereals or even those cereals that are artificially sweetened. Those who are looking on a low calorie count cereal should try and avoid such cereals as they mostly tend to contain empty calories on account of the sugar. These cereals don’t really add much nutritional value to ones breakfast which is an essential meal of the day. Those who are keen on losing weight and watching their calorie intake should also ensure that along with a healthy and low calorie diet breakfast they should also adopt an exercise regime. Besides this they should also increase the consumption of fresh fruits and vegetables that are high in fiber. Fiber tends to keep the individual feeling full and satiated for a longer period of time as it takes time to get digested.

Calories in Cereal Muffins, Mixes

Calories in cereal muffins, calories in cereal mixes as also calories in cereal bars tend to be more than that in just cereals and milk. This is because of the added ingredients in the form of preservatives, sugar, baking powder, nuts and so on. In fact many people may consider such breakfast options as a complete meal and may not require any other snack right until lunchtime. One of the cereal calorie facts is that cereals that are high in fiber are a better option for those who are counting their calories because the fiber tends to result in the individual feeling full for a longer period of time. This would thereby reduce the need to snack in between meals. While determining the cereals calorie count or the cereal calorie value, one should keep in mind that the calorie count for different cereals will be different. Those who are concerned about the amount of calories in the cereals with or even without milk should bear in mind that they should never try to skip breakfast. This is because it tends to put the body in starvation mode and this in turn lowers the metabolic rate of the body. In order to know which are the low calorie cereals or the high calorie cereals one should always check the nutrition facts that are listed at the reverse of a cereal box. Typically the cereal calorie count is approximately 150 calories per 100 gms of cereals. Before calculating the cereal calorie density one should understand that caloric density is basically a number that indicates the number of calories that a specific amount of food including cereals contains. Caloric density is calculated as the number of calories that are present in one gram of the food.

Calories in Cereals With Milk

The calories in cereals will also be affected by the type of milk that is consumed along with the cereal. This is because calories in a bowl of cereal with whole milk will increase by almost 160 calories on account of the whole milk. Therefore in such cases a double serving of cereals may even result in the person consuming an equivalent of a T bone steak for breakfast.

Calories In Cereal With Fat Free/Skimmed Milk

Cereal calories per 100 gms will also depend on the grade of milk the cereal is being consumed with. On the other hand the calories in cereal with fat free milk will increase by just 90 calories per cup of fat free or skimmed milk. Most people who are keen on losing weight should gradually introduce themselves to skimmed milk which is known to contain just half the amount of calories as compared to regular milk.

In such cases, those who are keen on losing weight should minimize their intake of cereals to compensate for the use of whole milk.

Calories In Cereals With Soy Milk

Many people who are watching their weight also know to switch from regular or skimmed milk to soy milk with their cereals. Calories in cereals with soy milk are known to be considerably lesser as soymilk is known to be low in fat but high on carbohydrates, protein, phytochemicals and overall nutrition. In fact studies have shown that soy milk is known to contain vitamins A, B2, B1 and is infact one of the richest sources of proteins in the legume family. Additionally, soy milk with cereals is a healthier breakfast option because soy milk has a larger variety of complex carbohydrates as compared to whole milk. As a result the glycemic index tends to get lowered which makes soy milk a good option for those on a special diabetic diet. This is also useful as soy milk is less likely to over stimulate the levels of blood sugar. Calories in cereals with soy milk are also lesser because soy milk contain concentration of omega 3 fatty acids and has a highly unsaturated fat content as well. Omega 3 fatty acids are also found naturally in other foods such as flax, fish and so on and are essential nutrients as they are known to significantly minimize the risk of cancer and even heart disease. Soy milk is also recommended for infants as the omega 3 fatty acids present in soy milk tend to promote development of the brain and overall development of the child. Additionally the lowest calorie cereals are those cereals that contain whole grains such as wheat or oats and are consumed with skimmed milk or fat free milk.
Submitted on January 16, 2014