Cereal and Milk: It Just Fuels Right!

As featured on the National Dairy Council The Dairy Report.

Posted By David Grotto On December 8, 2014 @ 8:27 am In Nutrition and Science | No Comments

Ever since I was a kid, I refused to limit my love affair for cereal and milk to only the breakfast occasion. This combo proved a simple and delicious after-school or before-bedtime snack that I didn’t have to bother mom and dad to “make”– especially considering my limited culinary prowess as a kid. The recipe ingredient simplicity of bowl ^[1], cereal ^[2], milk and spoon was culinary genius! Maybe, if I felt really adventurous, I’d add on a banana or other fruit topping… maybe.

The food pairing of cereal and milk was something my parents intuitively felt really good about — having a hunch that the combined nutrition merits were very special. As both a parent and a registered dietitian, I’m thrilled to confirm that my parents’ hunch was spot on. The marriage of cereal and milk* is not only a tasty combination that has been appealing to kids and adults alike for over a century, but it is truly an ideal breakfast when combined with a serving of fruit, snack or any occasion-pairing based on its nutrition, health benefits and convenience.¹,^2 [3]

The milk and cereal ^[4] duo delivers important nutrients that kids and adults otherwise might miss out on if they skipped breakfast altogether or picked a less nutritious choice.^1,3,4 That’s a smart thing to do as it turns out that when it comes to breakfast foods, the cereal and milk combo is a one of the best choices in supplying up to 10 important nutrients for the amount of calories they provide.^1,3

Plus, milk and cereal is one of the best combos in providing shortfall “nutrients of concern:”Many cereal and milk combos provide calcium, potassium, vitamin D and fiber.¹ This can help populations such as children, adolescent girls, women and older adults who are at risk of not meeting their calcium needs based on their current intake.³ In addition to getting essential calcium, potassium and vitamin D from milk, some cereals are also fortified with these key nutrients to help meet this need. In fact, regularly eating cereals at breakfast can help provide adequate nutrient consumption.^3,5

And the best part is that cereal and milk is an option available to many. It’s a good value and an affordable choice compared to many other popular breakfast options.¹

Lastly, cereal and milk are great on-the-go partners for portability, nutrition and deliciousness! TASTE, not nutrition, is the number one reason why people purchase the food  they do.⁶ Because cereal comes in a variety of flavors and textures, cereal and milk can be a perfect solution for making good nutrition delicious and do-able!

Here’s some tasty tips that just might fuel right for you!

• Grab single-serve cartons of cereal and low-fat or fat-free milk from the convenience store on your way to the kid’s game or as a healthy snack between errands.
• Refrigerate shelf-stable milk cartons and pack it along with single serve bowls of ready-to-eat cereals (RTEC) or RTEC pouches for kids’ lunches.
• Use milk instead of water to boost the nutrition of your favorite hot cereal.
• Add in fruit such as mixed berries, mandarin oranges or sliced mango. Fruit can offer additional vital nutrients such as potassium, fiber, vitamin C and folate.
• Top with nuts for added fiber and healthy fats.
• Be adventurous. Can’t decide between two different cereals? Play master chef and combine the two, three or more cereals for a new taste sensation. Don’t forget to pour on low-fat or fat-free flavored milk to provide even more flavor versatility!

*Choose low-fat or fat-free varieties first.

David Grotto, MS, RD, LDN is the author of The Best Things You Can Eat and also the Senior Nutrition Marketing Business Partner for the Specialty Channels division of the Kellogg Company. The opinions expressed in this blog post are those of David’s and not necessarily that of the Kellogg Company.

1. Cereal: The Complete Story. Available here ^[5]. Accessed October 1, 2014.
2. Kellogg’s: A Historical Overview. Available here ^[6]. Accessed October 2, 2014.
3. Williams, PG. The benefits of breakfast cereal consumption: a systematic review of the evidence base. Advances in Nutrition. 2014;5(5):636S-73S.
4. O’Neil CE, Keast DR, Fulgoni VL, Nicklas TA. Food Sources of Energy and Nutrients among Adults in the US: NHANES 2003–2006. Nutrients. 2012; 4(12):2097-2120.
5. Song, WO, OK Chun, J Kerver, S Cho, CE Chung, S Chung. Ready-to-Eat Breakfast Cereal Consumption Enhances Milk and Calcium Intake in the US Population. J Am Diet Assoc. 2006;106:1783–1789.
6. International Food Information Council: 2014 Food and health Survey. Available here ^[7]. Accessed October 30, 2014.

10 Best Superfoods for Men

You’ve heard that the way to a man’s heart is through his stomach — so is the way to a healthier body. In light of June being Men’s Health Month, here’s a list of 10 superfoods he should eat daily.

1. Tomatoes are an excellent source of vitamin C, potassium, and the plant substance known as lycopene — great for heart and prostate health.

2. Broccoli is rich in natural cancer-fighting chemicals and loaded with heart-healthy, immunity-building nutrients such as vitamins A, C and folate — a B vitamin found to protect against heart disease. Preparation tip: Steam broccoli to help preserve vital antioxidants.

3. Salmon — whether smoked, canned, fresh-caught or frozen — is an excellent source of omega-3 fats, which help reduce inflammation and improve cholesterol.

4. Berries are “berry” good sources of nutrients such as vitamin C, potassium and anthocyanins, which are known to fight heart disease, cancer and diabetes. Rich in fiber and low in calories, berries taste great in salads or over breakfast cereal. Pick a color, any color!

5. Soy may boost prostate and bone health, research reveals. The Food and Drug Administration has also approved a claim that products made from soybeans, including meat substitutes and beverages, help improve heart health.

6. Olive oil is rich in oleic acid, a type of monounsaturated fatty acid that boosts heart health. It also enhances the absorption of lycopene (found in tomatoes), which may be helpful in reducing the risk of heart disease and prostate cancer.

7. Nuts contain fiber, healthy fats and plant nutrients called phytosterols, which are known to reduce LDL (bad) cholesterol and increase HDL (good) cholesterol. In a study featured in the medical journal Circulation, researchers found that eating a handful of almonds (about 1 ounce) daily reduced LDL by about three percent.

8. Green tea packs a group of antioxidants called polyphenols. These compounds may decrease plaque formation in the arteries and help fight prostate cancer cells.

9. Red wine contains a super antioxidant called resveratrol, found in the skins and seeds of grapes. Experts claim resveratrol assists in reducing LDL cholesterol and also helps in keeping the inside lining of the arteries that feed the heart more resistant to atherosclerosis, a.k.a. hardening of the arteries. Enjoy up to two 5-ounce servings a day, the American Heart Association suggests.

10. Whole grains, such as brown rice, oats, whole-grain breads and cereals may enhance immunity, reduce cholesterol and protect against a variety of cancers. The 2010 dietary guidelines recommend adult men consume six to eight one-ounce servings daily, with at least half of the grains being whole.

Food should be your primary source of nutrients, but most guys don’t eat an optimal diet every day. Your backup plan: take a multivitamin. Choose one designed for men’s needs. It should pack eleven milligrams of zinc and 600 IUs of vitamin D, two important players in prostate health. Since guys don’t menstruate, don’t worry about iron.

For more tailored advice on proper diet and supplementation, see a registered dietitian. All men may not be created equal — but they all have the potential to be super!

Author David Grotto is a FitStudio advisory board member, registered dietitian and the founder and president of Nutrition Housecall. He is the author of 101 Foods That Could Save Your Life and 101 Optimal Life Foods. He served as a national spokesperson for the American Dietetic Association for more than six years.

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Anti-Aging Foods