Download Benefits of Cereal

Benefits of Cereal
Table of Contents
Cereal and breakfast
About breakfast
Kids and breakfast
Breakfast and weight loss
Healthier body weights
Cereal and weight What about sugar?
Lowering sugar
Whole grain
Cereal and nutrition Calcium and vitamin D
Lowering cholesterol with Cheerios
Ongoing research References
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Cereal & breakfast
Cereal is one of the healthiest breakfast choices you can make. Ready-to-eat
cereal has fewer calories than almost any other common breakfast option.
Ready-to-eat cereals are also nutrient-dense.
They pack in vitamins, minerals and key essential
nutrients – without packing on calories.
Cereal eaters consume less fat, less cholesterol
and more fiber than noncereal eaters.1
Cereal is also convenient, affordable,
and it tastes good.
And today’s cereals are more nutritious
than ever. Many leading cereals have added
whole grains, calcium and vitamin D, while
reducing sugar and limiting calories.
Breakfast is the most important meal of the day.
Frequent cereal eaters tend to have healthier body weights.2, 3
About breakfast
� B
reakfast eaters tend to have
� P
eople who eat breakfast
better nutrient intakes.1, 4-6
� O
n average, breakfast contributes less
than 20 percent of daily calories, while
delivering more than 30 percent of
needed calcium, iron and B vitamins.7
tend to consume less fat, less
cholesterol and more fiber over
the course of their day.5, 8, 9
vitamins and minerals, are rarely
made up for during the day.8-10
� K
ids who eat breakfast tend to
� N
utrients missed at breakfast,
namely calcium, fiber, and certain
perform better in school and have
fewer disciplinary problems. Breakfast
also tends to help kids stay alert.11-13
Kids and breakfast
Compared to children
who skip breakfast,
a 1998 study showed
that children who
ate breakfast:11
1
2
3
Performed
better at school
Recorded higher
test scores
Reduced absenteeism
and tardiness
Breakfast and weight loss
Data from National Weight Control Registry participants who successfully maintained weight loss
of 30 pounds or more confirm that eating breakfast is part of a lifestyle associated with a healthier
body weight, and that eating breakfast maximizes the likelihood of maintaining weight loss.14
90% eat breakfast at least 5 days per week
80% eat cereal and fruit for breakfast
Cereal consumption
as part of an overall
healthy lifestyle
may play a role in
maintaining a healthy
BMI and adequate
nutrient intake.14
1
Cereal eaters have healthier body weights
48%
35%
50%
26%
45%
38%
16%
37%
Cereal servings
21%
4 to 7 servings in 14 days
Percent overweight
Percent overweight
Percent overweight
Ages 4-6
Ages 7-9
Ages 10-12
Data published in the Journal
of the American Dietetic
Association found that:2
�
F requent cereal eaters tend to
have healthier body weights
overall – including kids.
�
ids who eat four to seven
K
servings of cereal over
a 14-day period are less
likely to be overweight than
kids who eat fewer than
four servings of cereal.
Fewer than 4 servings in 14 days
�
ids who eat cereal more
K
frequently, or more than seven
times in 14 days, are even
less likely to be overweight
than kids who eat cereal
less frequently. This is true
for all age groups studied.
More than 7 servings in 14 days
Cereal & weight
Frequent cereal eaters tend to have healthier body weights – and that includes people
who choose presweetened cereals. It’s true of men. It’s true of women. And it’s true of kids.
diets of the girls. Forty-one percent of
the cereals consumed in the study were
presweetened. Still, the number of days
eating cereal – including presweetened
cereal – remained predictive of lower
BMI and higher nutrient intakes.5
A large study published in the Journal
of the American Dietetic Association
followed 2,000 American girls over a
10-year period. It found that girls who
demonstrated a consistent cereal-eating
pattern had healthier body weights
and lower Body Mass Index (BMI)
than those who did not. Frequency
of breakfast consumption and cereal
consumption declined with age, but
girls who continued to eat cereal
frequently maintained a healthier
body weight through adolescence.
A second study reported similar
results. Cereal consumption was
associated with better nutritional
status and a lower likelihood of weight
gain among adolescents. This study
found that although the frequency
of breakfast eating declined with
age, days on which the girls ate
breakfast were associated with higher
calcium and higher fiber intake.15
Ready-to-eat cereals, including
presweetened cereals, also made
significant nutrient contributions in the
Girls who ate cereal
were less likely to become
overweight as young adults
than noncereal eaters.5
Another study found that breakfast
consumption is associated with a
lower body weight,6 especially when
ready-to-eat cereals are consumed,
while yet another study found that
people who reported consuming a
breakfast of ready-to-eat cereal had
healthier body weights than those who
consumed higher fat breakfasts.1
Cereal and calories
29%
Source of calories, on average, in diets of children aged 4 to 12 7
1%
Fats, oils
& salad
dressings
3%
4%
5%
Eggs, dry
beans,
legumes
Readyto-eat
cereals
Sugars
& sweets
including
candy
7%
Cakes,
cookies,
pies &
pastries
11%
9%
Soda,
fruitades
& other
drinks
Fruits &
vegetables
15%
16%
Meat,
poultry,
fish &
mixtures
Milk
& milk
products
Other
grain
products
Calories per serving (standard serving sizes used)
16
150
170
250
315
375
580
Cereal & skim milk
Oatmeal &
skim milk
Doughnut
Bagel with light
cream cheese
2 eggs, toast
& bacon
Biscuit with sausage,
egg & cheese
Ready-to-eat cereals account for about 4 percent of total caloric intake,
while delivering much higher proportions of a number of important nutrients.7
3
What about sugar?
Let’s talk about sugar. Ready-to-eat cereals actually account for a relatively small amount of a child’s daily sugar intake.
On average, cereals – including presweetened cereals – provide less than 5 percent of children’s daily sugar intake.7
Some cereals are low in sugar, and some are presweetened. Let’s look at a couple of cereals side-by-side.
Cheerios
Trix
Cheerios has 100 calories, and just 1 gram of sugar
per serving. It is low in fat, and naturally cholesterol free.
Its No. 1 ingredient is whole grain oats. It delivers 14
vitamins and minerals, including calcium and vitamin D.
Trix is presweetened. It has 120 calories, and 11 grams of
sugar per serving. It is low in fat, and naturally cholesterol
free. Its No. 1 ingredient is whole grain corn. It delivers 14
vitamins and minerals, including calcium and vitamin D.
Nutrition Facts
Serving Size 1 cup (28g)
Children Under 4 - 3⁄4 cup (21g)
Servings Per Container about 18
Children under 4 - about 24
with Cereal for
½ cup
Children
Cheerios skim milk
Under 4
Amount Per Serving
Calories
Calories from Fat
100
15
140
20
80
10
3%
3%
1%
9%
11%
9%
11%
1.5g
0g
0g
0g
0g
0mg
120mg
130mg
15g
2g
0g
1g
12g
2g
% Daily Value**
Protein
Vitamin A
Vitamin C
Calcium
Iron
Vitamin D
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Phosphorus
Magnesium
Zinc
10%
10%
10%
45%
10%
25%
25%
25%
25%
50%
25%
10%
10%
25%
15%
10%
25%
45%
25%
30%
35%
25%
25%
50%
35%
25%
10%
30%
9%
10%
10%
8%
50%
6%
35%
35%
35%
45%
60%
30%
8%
10%
30%
* Amount in cereal. A serving of cereal plus skim milk provides
2g total fat (0.5g saturated fat, 1g monounsaturated fat), less than
5mg cholesterol, 220mg sodium, 380mg potassium, 26g total
carbohydrate (7g sugars) and 8g protein.
** Percent Daily Values are based on a 2,000 calorie diet. Your daily
values may be higher or lower depending on your calorie needs:
Calories
2,000
2,500
Total Fat
Less than
65g
80g
Sat Fat
Less than
20g
25g
Cholesterol
Less than
300mg
300mg
Sodium
Less than
2,400mg
2,400mg
Potassium
3,500mg
3,500mg
Total Carbohydrate
300g
375g
Dietary Fiber
25g
30g
Protein
50g
65g
Both cereals are lower calorie, nutrient
dense breakfast choices. Both provide
at least 8 grams of whole grain in each
serving. Both are low in fat, and both
deliver 14 vitamins and minerals.
Serving Size 1 cup (32g)
Servings Per Container About 8
Amount Per Serving
with
½ cup
Trix skim milk
Calories
Calories from Fat
120
15
Total Fat 1.5g*
2%
2%
Saturated Fat 0g
0%
0%
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 0.5g
Cholesterol 0mg
0%
1%
Sodium 190mg
8%
10%
Potassium 50mg
1%
7%
Total
Carbohydrate 28g 9%
11%
Dietary Fiber 1g
5%
5%
Sugars 11g
Other Carbohydrate 16g
Protein 1g
Vitamin A
Vitamin C
Calcium
Iron
Vitamin D
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Phosphorus
Magnesium
Zinc
10%
10%
10%
25%
10%
25%
25%
25%
25%
25%
25%
6%
2%
25%
15%
10%
25%
25%
25%
30%
35%
25%
25%
25%
35%
15%
6%
30%
* Amount in cereal. A serving of cereal plus skim milk provides 1.5g
total fat, less than 5mg cholesterol, 250mg sodium, 260mg
potassium, 34g total carbohydrate (17g sugars) and 5g protein.
** Percent Daily Values are based on a 2,000 calorie diet. Your daily
values may be higher or lower depending on your calorie needs:
Calories 2,000
2,500
Total Fat
Less than 65g
80g
Sat Fat
Less than 20g
25g
Cholesterol
Less than 300mg
300mg
Sodium
Less than 2,400mg
2,400mg
Potassium
3,500mg
3,500mg
Total Carbohydrate
300g
375g
Dietary Fiber
25g
30g
From a calorie and nutrient
standpoint, are both products a good
breakfast choice? Yes, they are.
In fact, all General Mills cereals are
lower calorie, nutrient dense choices.
That includes presweetened cereals.
4
160
15
% Daily Value**
% Daily Value**
Total Fat 2g*
3%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 0.5g
Cholesterol 0mg
0%
Sodium 160mg
7%
Potassium 170mg 5%
Total
Carbohydrate 20g 7%
Dietary Fiber 3g
11%
Soluble Fiber 1g
Sugars 1g
Other Carbohydrate 17g
Protein 3g
Nutrition Facts
The 2005 Dietary Guidelines for
Americans note, “Sugars can improve the
palatability of foods and beverages that
otherwise might not be consumed … The
consumption of … presweetened cereals
is positively associated with children’s
and adolescents’ nutrient intake.”17
Sources of total sugar
7
Children aged 4 to 12
28%
Beverages
23%
Milk & milk products
14%
Fruits
12%
Candy & sweets
8%
Desserts
6%
Other grains
5%
Ready-to-eat cereals
Vegetables
2%
Meat, poultry & fish
1%
Miscellaneous
1%
For children aged 4 to 12,
cereal is the No. 1 source
of many key nutrients
including iron, vitamin A,
folate and zinc.
7
5
Lowering sugar
We listen to our consumers – and we’re working to
lower the sugar in cereals, while maintaining great taste.
Lowering sugar levels
KEY
12g
2007 Sugar level
13g
11g
12g
12g
11g
13g
11g
12g
11g
2007 Reformulation
2008 Sugar level
12/2009 Sugar level
07
07
07
08
09
07
07
09
08
Cereals already at single-digit sugar levels
9g
1g
6
2g
9g
3g
3g
4g
09
Ready-to-eat cereals account for just
5 percent of the sugar in children’s
diets, including pre-sweetened cereals.
Still, we know some consumers would
prefer to see cereals that are even lower
in sugar, especially children’s cereals.
General Mills is responding.
15g
15g
14g
07
08
We have made a public commitment to
further reduce to single-digit grams of
sugar per serving any cereal advertised
to children under 12.
General Mills strives to be the health
leader in every category in which we
compete – and we are committed
to leading the cereal category.
14g
12g
07
To ensure our cereals continue to deliver
great taste people love, adjustments
are being made in a series of downward
steps – but we are committed to the goal.
14g
12g
07
We are reducing sugar in cereals
advertised to children, while maintaining
great taste. Reductions have already
been made – but we aren’t stopping.
07
08
12g
07
09
07
11g
08
07
9g
8g
5g
12g
11g
6g
12g
10g
10g
09
07
9g
08
8g
6g
0g
7
Whole grain
The U.S. Dietary Guidelines strongly
recommend whole grains, yet they are largely
missing from most Americans’ diets: Only
one in 10 Americans eats the minimum
recommended amount of whole grain daily.18
“Whole grain” means it’s the complete
grain, including the bran, the germ and the
endosperm. The health benefits of whole
grain come from those three components
working together in their natural proportions.
General Mills Big G
cereals now deliver
about 10 percent of the
estimated whole grain
consumed in America.19
Every General Mills Big G cereal contains at least 8 grams of whole grain per
serving, and more than 20 General Mills cereals deliver 16 grams or more.
Bran
The coarse outer layer of the grain that
protects the seed. It contains fiber,
B vitamins and trace minerals.
Germ
Endosperm
The middle layer that contains
carbohydrates and proteins. This is the
source of energy for the growing plant.
The small, nutrient rich core of the grain
kernel. It contains antioxidants, vitamin E,
B vitamins and healthy fats.
Why are whole grains so good? They
contain vitamins, minerals, antioxidants
and hundreds of other phytonutrients.20
They also contain fiber. Each individual
nutrient offers important benefits, but
together they perform in even more
powerful ways than they do individually.20, 21
For these reasons and more, the 2005
Dietary Guidelines for Americans advises:
In a 12-year study
of more than 70,000
nurses, those who ate
more whole grains
weighed less than
those who ate fewer
whole grains.22
“Consuming at least 3 or more ounce-equivalents
of whole grains per day can reduce the risk of
several chronic diseases and may help with
weight maintenance. Thus, daily intake of
at least 3 ounce-equivalents of whole grains
per day is recommended by substituting
whole grains for refined grains.” 17
Ready–to-eat cereal is the leading whole
grain source for Americans – and the top
source of whole grain in children’s diets.
18, 23, 24
8
Extensive research has been done on the health benefits of whole grain.
The science shows that eating whole grains as part of a healthy diet may help:
Protect
heart health
Studies show whole
grains may reduce
the risk of coronary
heart disease.25
Manage weight
Reduce cancer risk
People who eat more
whole grains have
healthier body weights
and are more successful
at maintaining their ideal
weight over time.22, 26, 27
Studies suggest that
whole grains may be
especially effective in
reducing the risk of
cancers of the stomach
and colon.28-31
Big G cereals are delivering millions
more servings of whole grain every day
Whole grains may
help manage healthy
blood glucose and
insulin levels.32-40
While most people still aren’t getting enough
whole grains in their diet, market research shows
consumption of whole grain did increase by
20 percent between 2005 and 2008.42
This increase coincided with new dietary
guidelines – and with General Mills’ 2005
decision to ensure that every Big G cereal
delivers 8 grams of whole grain or more per
serving. It was the biggest, single product
improvement in General Mills’ history.
35
In millions
Reduce
diabetes risk
The vast majority
of whole grains –
about 57 percent –
are consumed
at breakfast.41
30
25
Before the conversion, General Mills predicted
Big G’s whole grain initiative would provide
Americans with 26 million servings of whole grain
per day. We’re actually delivering much more.
20
F04
F05
F06
F07
F08
F09
Servings delivered per day
16 gram servings
Today, General Mills delivers almost
35 million whole grain servings per day
via Big G cereals alone – a 35 percent
increase over what we delivered in 2005.
9
Cereal & nutrition
Fortified cereals provide more iron, folic acid, zinc, B vitamins and fiber than any other conventional noncereal breakfast choice.
Many fortified cereals also add vitamin A, thiamin, niacin, calcium, phosphorous, magnesium and/or potassium. When combined
with fortified milk, the levels of healthful micronutrients and macronutrients in cereals provide for a nutrient-dense breakfast meal.
Cereal provides key nutrients for children7
Percent of selected nutrients provided by ready-to-eat
cereal, children aged 4-12
34%
27%
24%
17%
19%
20%
Vitamin A
Thiamin
Niacin
17%
4%
Calories
Vitamin B6
Folate
Iron
Zinc
Calcium and vitamin D
Vitamin D and calcium are
critical nutrients for strong,
healthy bones. Research
estimates that nearly one
in 10 American kids are
deficient in vitamin D and
about six out of 10 kids
don’t get the recommended
amounts of calcium.7, 43
Vitamin D enables the
body to absorb calcium,
so that calcium can do its
work of helping to build
and maintain strong bones
and teeth.44 New studies
also show that vitamin D
may reduce the risk of a
number of chronic diseases,
including cardiovascular
disease and diabetes.45
Vitamin D occurs naturally
in many foods, including
herring, catfish, salmon, fish
liver oil, beef liver and eggs.
But it can be difficult to
get enough of these foods
to meet vitamin intake
guidelines, especially for kids.
That’s where fortified foods
can help. For example, in
the United States, milk
has long been fortified
with vitamins A and D. But
products like cereal and
yogurt can help as well.
Half of kids aged
6 to 12 don’t get
enough vitamin D
in their diet; less
than half get
enough calcium.7, 46
Our boxes are one way we communicate with consumers. When we reduce calories or fat, or add calcium or fiber, we let consumers know
on our packaging. Our packages also contain ingredient listings, allergen labeling and other important content that helps inform consumers.
General Mills
fortifies its entire
line of kid cereals
with vitamin D
and calcium.
10
Lowering cholesterol with Cheerios
High blood cholesterol is a major risk
factor for coronary heart disease.
Cheerios can help.
Cheerios is the only leading ready-toeat cereal clinically proven to lower bad
cholesterol when eaten as a part of a
diet low in saturated fat and cholesterol.
claim linking the soluble fiber from
oats – like that found in Cheerios –
to a reduced risk of coronary heart
disease.47 In 1998, a peer-reviewed
clinical study showed that eating three
cups of Cheerios daily as part of a diet
low in saturated fat and cholesterol can
help reduce bad cholesterol levels.48
Several years ago, we also brought
the heart-healthy benefits to
Honey Nut Cheerios. Both can play
a part in helping reduce the risk of heart
disease – and both are made with whole
grain oats, low in fat, and provide at least
12 essential vitamins and minerals.
In 1997, the U.S. Food and Drug
Administration (FDA) approved a health
Nutrition Highlights
Calories Saturated Sodium Sugars
100
5%
Fat
0g 190mg
0%
1g
8%
Fiber Calcium
3g 100mg
11%
10%
Amount and % Daily Value per serving
Nutrition Highlights
Our Nutrition Highlights panel on each Big G cereal box
helps consumers quickly view per serving information
about calories, sugar, sodium and saturated fat – as well
as key nutrients from the nutrition facts panel.
Nutrition Facts
The Nutrition Facts panel provides a detailed
nutrition breakdown of the cereal inside. It
provides another way to see and compare how
a particular food might fit into one’s diet.
Nutrition Facts
Serving Size 1 cup (28g)
Children Under 4 - 3⁄4 cup (21g)
Servings Per Container about 18
Children under 4 - about 24
Amount Per Serving
Calories
Calories from Fat
Calories
with Cereal for
½ cup
Children
Under 4
Cheerios skim milk
100
15
140
20
80
10
% Daily Value**
Total Fat 2g*
Saturated Fat 0g
3%
0%
3%
3%
1.5g
0g
100
5%
** Percent Daily Values are based on a 2,000 calorie diet. Your daily
values may be higher or lower depending on your calorie needs:
Calories
2,000
2,500
Total Fat
Less than
65g
80g
Sat Fat
Less than
20g
25g
Cholesterol
Less than
300mg
300mg
11
Ongoing research
The more scientists study ready-to-eat cereal, the stronger
the body of research becomes. Here are some recent findings.
� L
ower
mean BMI and waist
circumference has been
observed among children who
consume ready-to-eat cereal
at breakfast compared with
children who did not eat cereal
or who skipped breakfast.49
� G
irls
who continue to eat cereal
regularly – presweetened
or not – are less likely
to become overweight
during adolescence.5, 15
� I n
boys, cereal consumption
is associated with lower
BMI and lower total and LDL
(“bad”) cholesterol levels.50
� C
ereal
eaters tend to be leaner
than those who do not eat
cereal, regardless of age,
and regardless of whether
the cereals consumed are
presweetened.2, 5, 15
� A
mong
adolescents, greater
physical activity has been
associated with eating
cereal for breakfast.51
� A
fortified breakfast cereal
can help to reduce declines in
attention and memory over the
morning in schoolchildren.13
� O
verweight
children aged
6 to 12 who followed a
weight reduction program
that included one serving
of ready-to-eat cereal plus
nutrition education significantly
lowered body weight and
triglycerides while raising
HDL (“good”) cholesterol.52
� C
hildren
who ate breakfast
scored higher on tests. One
study found that students who
increased their participation in
the school breakfast program
had significantly greater
increases in math grades,
decreased school absences
and decreases in tardiness.11
�
I n a nutrient to cost comparison
of ready-to-eat cereal and other
breakfasts among ninth-graders,
for every dollar spent, the
ready-to-eat cereal breakfast
provided significantly more
folic acid, iron, niacin, vitamins
A and D, and zinc than the
other two breakfast meals.53
References
1
Cho S et al. The effect of breakfast
type on total daily energy intake and
body mass index: Results from the
Third National Health and Nutrition
Examination Survey (NHANES). J
Am Coll Nutr 2003;22(4):296-302.
Albertson AM et al. Ready-to-eat
cereal consumption: Its relationship
with BMI and nutrient intake of
children aged 4 to 12 years. J Am
Diet Assoc 2003;103:1613-1619.
2
3
Bertrais B et al. Contribution of
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Nutr Metab 2000;44:249-255.
4
Timlin et al. Breakfast frequency
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5
Song WO et al. Is consumption
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6
Centers for Disease Control and
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for Health Statistics (NCHS).
National Health and Nutrition
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MD: U.S. Department of Health and
Human Services, Centers for Disease
Control and Prevention, [2005-06]
[http.cdc.gov/nchs/nhanes].
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over the morning in schoolchildren.
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14
Wyatt H et al. Long-term weight
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Affenito SJ et al. Breakfast
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15
U.S. Department of Agriculture,
Agricultural Research Service.
2009. USDA National Nutrient
Database for Standard Reference,
Release 22. http://www.ars.
usda.gov/ba/bhnrc/ndl
16
17
U.S. Department of Health
and Human Services and U.S.
Department of Agriculture. Dietary
Guidelines for Americans, 2005.
6th edition, Washington D.C: U.S.
Government Printing Office.
18
Cleveland L et al. Dietary
intake of whole grains. J Am Col
Nutr 2000;19(3):331S-338S.
Unpublished calculation based on
industry data and NHANES 2003-04.
19
20
Lai RH et al. Whole grain
phytochemicals and health. J
Cereal Sci 2007;46:207-219.
Mellen PB et al. Whole grain
intake and cardiovascular disease:
a meta-analysis. Nutr Metab &
Cardiovascular Dis 2008;18:283-290.
21
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Rampersaud et al. Breakfast
Habits, Nutritional status, body
weight and academic performance
in children and adolescents. J Am
Diet Assoc 2005;105:743-760.
Liu S et al. Relation between
changes in intakes of dietary fiber
and grain products and changes in
weight and development of obesity
among middle-aged women. Am
J Clin Nutr 2003;78:920–927.
Nicklas TA et al. Nutrient
contribution of breakfast, secular
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