PUBLISHED 08/11/2008
Cereal isn't just for breakfast. Its ample carbs, fiber, vitamins, and minerals make it a great pre- or postrun meal anytime. With enough choices to fill a grocery-store aisle, choosing one to suit your needs (and tastes) can be tricky. Here's a primer on the perfect pour.
Steel-Cut Oats
Pour it on: More cholesterol-lowering soluble fiber than any other oatmeal; also contains beta-glucan, which may improve immune strength after hard exercise.
Wait a sec: The catch? These roughly cut oats take 30 minutes to cook, but the health benefits are well worth the wait.
Dig In: Prerun. Steel-cut oats take a while to digest, so you'll stay fuller longer.
Old-Fashioned, Quick-Cooking, and Instant Oats
Pour it on: Oats are steamed, flattened, and chopped. They're easily digested, allowing for a fast release of carbs.
Wait a sec: Many instant varieties come with added sugars-so check the label.
Dig In: Postrun, when the quick carbs can help replenish your glycogen stores.
Multigrain Hot Cereal
Pour it on: Bored with oatmeal? Try multigrain mixes for a different texture and taste. Pick one with at least three types of whole grains for a variety of nutrients.
Wait a sec: "Multigrain" doesn't guarantee whole grains, so read the label. These mixes can take 30 minutes to cook.
Dig In: At dinner. Many multigrain cereals work great as a supper side dish.
Cold Cereal
Pour it on: Quick and convenient, cereal is often fortified with vitamins and minerals. Milk boosts protein and calcium. Look for at least five grams of fiber per serving.
Wait a sec: Many have tons of sugar. Aim for 12 grams or less per serving. If it has dried fruit, then higher sugar is okay.
Dig In: For a late-night snack. A slightly sweet cereal of around 160 calories a cup can satisfy a sugar craving while providing fiber.
Granola
Pour it on: Made with oats, barley, and other whole grains, granola provides good amounts of fiber and carbs along with nutrients from dried fruits and nuts.
Wait a sec: It's often made with added fat. Go with brands that have 160 calories and four grams of fat or less per half cup.
Dig In: For a midafternoon snack. Add a sprinkle of granola to plain yogurt or mix with another cereal to save on calories.
Add to your cart : Greek Yogurt
This creamy-tasting yogurt (which contains live cultures) is made by straining and removing liquid whey. The result is a denser yogurt that's higher in protein than traditional kinds. Choose low-fat or fat-free varieties--they have a third to half the calories of full-fat.
