KEN, CHICAGO, IL
Start at the bottom of the bowl. When buying cereal, use the 5:5:10 rule: at least 5 grams of fiber, 5 grams of protein, and no more than 10 grams of sugar per serving, says Kim Larson, R.D.N., C.D., C.S.S.D., a Seattle sports dietitian. We like Health Valley Organic Fiber 7 Flakes, which comes in at 7:6:10. Add milk, and match the toppings to your mission. 22 MENSHEALTH.COM | April 2014
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¼ cup dark chocolate pieces (65 mg flavonoids)
⅓ cup sliced almonds (10 g monounsaturated fat)
4 oz plain Greek yogurt, instead of milk (12 g protein)
1 Tbsp ground chia seeds (5 g fiber)
1 cup blackberries (213 mg flavonoids)
1 large apple, any type, sliced (1.4 g pectin)
¼ cup unsalted pumpkin seeds (4 g protein)
1 greener (i.e., less ripe) banana, sliced (3 g fiber)
Drop in dark chocolate for a hit of flavonoids. These antioxidants can give you a quick cognitive charge, reports a study from Australia. For long-term benefits, add berries. They contain flavonoids that can aid memory over time.
Knock yourself out with nuts. They contain magnesium and selenium, minerals that may ward off heart disease. Then add a sliced apple for the pectin, a form of fiber that can reduce cholesterol, according to Danish research.
If you have an hour or more before lifting, add 15 grams of musclebuilding protein to your bowl, Larson advises. Pumpkin seeds and Greek yogurt are packed. Working out soon? Add fast-digesting carbs, like dried cherries, instead.
Focus on fiber.“It fills you up faster and longer, so you’re less likely to be hungry midmorning,” Larson says. Chia seeds contain filling soluble fiber, and green bananas contain resistant starch, a fiber that can help you burn fat.
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How can I give my cereal a nutrition boost?