Where to purchase uncle sam cereal

We need about 7 grams of protein every day for every 20 pounds of body weight, and whole grains are an inexpensive and environmentally sustainable pick. In search of some high-protein cereals? The amount of protein cereals have will fluctuate from box to box, though some products are specifically designed as high protein breakfast cereals.

You'll want to read nutrition labels with a critical eye, however, as some of the cereals with the most protein lack in other areas of the nutrition department. For the best protein cereals, look for offerings that boat 6 grams or more of protein per serving.

This amount provides approximately 10 percent of the recommended dietary allowance RDA. When you compare nutrition labels, pay attention to serving sizes because they're not always the same. High protein cereals don't have to come from a box. Plus, there are some clever ways to boost the nutrition of your morning bowl.

You could swap your morning oats for morning quinoa, which will provide two extra grams of protein per one-cup serving. Plus, quinoa has another advantage over oatmeal: It gives you a higher-quality protein because it provides all nine oof the essential amino acids.

Crunchy, baked granola often contains a fair amount of protein, but you'll want to be especially careful with these products, since they're nutrient-dense and can pack a lot of calories in a small serving generally smaller than the typical serving size for standard cereal. The extra ingredient won't alter the cereal's flavor in any significant way.

Zinc is an essential nutrient needed for the maintenance and metabolization of cells as well as for immune system function, wound healing and breaking down carb s, according to the U. Folic acid, niacin, thiamin, riboflavin are all B vitamins that serve different purposes in the body.

While fortified cereals have some or all of these vitamins, to get the most out of your food, look for a cereal that contains about 40 percent of your B vitamin RDA. Folic acid, also known as vitamin B9, helps cells grow and reproduce, per the NLM. Niacin, or vitamin B3 , is responsible for nervous system functions and gastrointestinal health. Vitamin B1 , or thiamin, helps convert carbs into energy and riboflavin, vitamin B2 , helps cells function normally and is vital for growth. Iron, an essential mineral, helps transport oxygen throughout the body.

An iron deficiency could cause fatigue and a decreased immunity, according to the NLM. Some fortified cereals contain around 10 percent of your daily value for iron. It's OK to have a healthy snack like cereal in the evening; however, make sure that your nosh doesn't cause you to exceed your calorie needs for the day, which could lead to weight gain.

Stick to a single serving and use skim or non-fat milk or a plant-based alternative. Whole-grain cereal is an excellent source of fiber , with many brands containing 4 to 7 grams per serving. Fiber helps fill you up so you're less likely to reach for more sugary snacks in the evening hours — a big benefit for weight management.

What's more, whole-grain cereals are often a rich source of many essential nutrients including B vitamins. If your diet is lacking in vitamins and minerals, a bowl of whole-grain cereal in the evening can help fill the gaps. But whole grains take longer to digest than refined grains, which means your body has to work harder.

If this makes it difficult for you to fall asleep, plan accordingly so you leave enough time to digest your snack before you hit the sack. Nutrition Breads and Breakfasts Cold Breakfasts. Claudia is a registered dietitian with a PhD in physical activity, nutrition and wellness. She is an expert in intuitive eating and nutrition science. Jaime Osnato. Jaime Osnato is a freelance writer and licensed social worker based in NYC.

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