How to Analyze the Nutrient Content of Breakfast Cereals

The nutrition label located on the side of your favorite breakfast cereal is a breakdown of the number of nutrients per serving of cereal, and is a guide that assists in determining your daily intake of vitamins, carbohydrates, sugar and total fat. Generally, sugary breakfast cereals tend to have fewer nutrients than fortified cereals and often contain a higher percentage of unhealthy ingredients including high fructose corn syrup. According to the American Dietetic Association, breakfast cereal that is high in fiber is ideal for getting your daily recommended intake of 38 grams of fiber for men or 25 grams for women.

Instructions

• 1

  Check the total amount of calories per serving. The average size of your cereal bowl is often larger than one serving of breakfast cereal. Measure each serving with a measuring cup to accurately determine how much cereal you're consuming for breakfast. One serving is usually equal to 1 cup of cereal.

• 2

  Limit the amount of sodium, saturated fat and total fat in your breakfast cereals. Saturated fat contributes to heart disease when consumed in high amounts, according to the American Heart Association, as it increases your low-density lipoprotein levels. Low-density lipoproteins increase the amount of cholesterol in your blood, and reduces your heart's ability to receive oxygen.

• 3

  Choose cereals that have five grams or more of dietary fiber. Dietary fiber maintains healthy bowel movements and lowers cholesterol, according to the Mayo Clinic.

• 4

  Choose cereals that are high in Vitamins A and C, calcium and iron. Look for cereals that provide 20% or more of your recommended daily amount, of vitamin A or calcium.

• 5

  Avoid high-sugar cereals. Aim for cereals that contain less than 12 grams of sugar per serving.