Many people regard a bowl of cereal with milk and sliced banana and a glass of orange juice as the ultimate breakfast. Believe it or not, this breakfast contains 325 to 500 calories, with only 10 grams of protein.
1 ounce bran cereal = 75 calories.
1 ounce raisin bran cereal = 190 calories.
Nonfat milk = 90 calories.
Low fat milk = 120 calories.
Whole milk = 150 calories.
1 Medium banana = 100 calories.
8 ounces orange juice = 160 calories.
The low protein can leave you hungry in the mid-morning. And what’s worse, the calories listed above are 1 ounce of cereal, and most people eat more than double the serving size. You may remember those tiny variety pack boxes. Those packages contain 1 ounce serving. How does that compare to what you pour out of a cereal box?
Can you still eat your favourite cereals as part of a high protein breakfast?
By adding 10 grams of protein from a protein powder, you can make high protein cereal without effecting the taste too much, especially if you are also adding fruit to the cereal. Among all the cereals, oatmeal has the best reputation for being a healthy cereal, even though some would argue bran flakes, raisin bran, or a vitamin fortified cereal. Fortify oatmeal with protein to make it a better breakfast choice.
Eating oatmeal is a good habit when you consider the alternatives. In a restaurant, when you order the three-egg omelet with cheese, often you get a five-egg omelet. They don’t tell you about the extra eggs because they want satisfied customers eating big portions, and the extra eggs are cheaper than losing a customer. Someone else might order pancakes or waffles, which provide fat and carbohydrate with little protein. You can save up to 500 calories by ordering plain oatmeal instead of heavy omelet or a big stack of pancakes. Sprinkle on a little brown sugar or a few raisins, top with banana or other fruit, and add a splash of nonfat milk. You’ll get that wonderful feeling that you’re doing something healthy, since there is an approved health claim that oats reduce cholesterol.
It does matter which kind of oatmeal you choose. The kind you want is made from plain rolled oats, which are 100 percent whole grain and a good source of soluble fibre, the kind that lowers cholesterol and will keep you feeling full. Unfortunately, many people choose to eat instant oatmeal, which is usually loaded with sugar and artificial flavours and, in some cases, added fat. The little packets designated as a serving are so small that many people eat two. On the other hand, if you can survive the hunger and stick with a single serving, you may be able to lose weight using this this as a sort of meal replacement.
Roberto Garcia