afternoon," began the sweet voice on my answering
machine. "My name is Mary Margaret Graham ó like the
crackers! I am calling on Monday, September 22, 2014. I am 91
years of age. I can still drive, and I walk without a cane.
But I am getting older.
would like to ask," the message continued, "what is
the best kind of dry cereal that I can buy in a box that has
some nutrition connected with it? And not a lot of salt. One
thatís going to give me energy and vitality and doesnít
take too long to prepare. I have been boiling my own oatmeal
and putting raisins in it. Thank you for taking the time to
good question, Mrs. Graham. Here are some guidelines I would
grain is the primary ingredient. Whole grain means the whole
kernel of the grain is present in the product. That includes
the bran (fiber), endosperm (energy source) and germ (vitamins
than 140 milligrams of sodium per serving. Thatís the
official definition of a low sodium food according to the U.S.
Food and Drug Administration. Good news. Cereal makers are now
voluntarily lowering the sodium in many of their
2 to 3 grams of dietary fiber per serving. You can find this
information of any Nutrition Facts label. If a cereal has less
than 2 grams of fiber in a serving, find something else.
3 grams of protein per serving. Not that cereal is your
primary source of protein. But new research suggests a higher
amount of protein at breakfast might contribute to your
girlish figure. Another way you can add protein to your cereal
at breakfast: Add milk, yogurt or nuts (unsalted, of course).
a few examples of cereals that meet this criteria:
Lean: Contains 7 different types of whole grains, 90
milligrams sodium, 10 grams of fiber, and 13 grams of protein
(more than an egg!). Score.
whole oats, 140 mg sodium, 3 grams fiber, 3 grams protein.
Wheat: whole grain wheat, zero (0) sodium, 6 grams fiber, 6
grams protein. Bonus: no added sugar.
with Touch of fruit (raisins) in the middle: whole grain
wheat, zero (0) sodium, 6 grams of fiber, 5 grams protein.
cooked oatmeal is a great option as well with whole grain
oats, no sodium, 4 grams of fiber and 5 grams of protein per
serving. Your raisins add even more fiber and some natural
fruit sugar for energy. And if you add milk to your cereal,
youíll get even more protein at breakfast.
enthusiasm in your voice, Mrs. Graham, Iíd say youíve been
doing pretty well in the nutrition department for the past 91
years. Thanks for the call.