How To Choose a Weight Loss Surgery Friendly Breakfast Cereal

Enter the breakfast cereal aisle of any supermarket and the choice is overwhelming. Many varieties are sugar laden, highly refined and lack any significant nutritional value. However don’t be disheartened. In amongst the not so healthy options are some fantastic products, you just need to know how to find them.

When looking for a weight loss surgery friendly cereal, we are looking for one that is higher in protein, higher in fibre and lower in sugar.

It is also important to make sure the cereal you choose is not too high in fat or salt. You can generally check for added fat, salt and sugar in the ingredients list. This is a good place to start.

Next, take a look at the nutrition information panel and try to select a cereal that fits the following criteria:

  • Total fat: less than 10g per 100g
  • Saturated fat: less than 2g per 100g
  • Sugar: less than 15g per 100g*
  • Protein: greater than 9g per 100g
  • Fibre: greater than 9g per 100g
  • Sodium: less than 400mg per 100g.

*Up to 25g of sugar per 100g is acceptable if there is dried fruit in the cereal and the fibre is high. Check the ingredient list to see where the sugar is coming from.

Click below to see our table giving examples of breakfast cereals in Australian supermarkets that fit these criteria.

How To Choose Breakfast Cereal Table

This is not an exhaustive list, so check your favourite against the criteria we have listed above and see if it fits.

Once you have found a suitable cereal that you enjoy, let’s look at your portion. It can be useful to use a measuring cup to serve your morning bowl. Think of your serve of cereal in terms of slices of bread. A slice of bread provides approximately 15g of carbohydrate. The amount of cereal that also contains 15g of carbohydrate, the equivalent to a slice of bread is approximately:

  • ¼ cup raw rolled oats or natural muesli
  • ¾ cup fruit and flake style cereal
  • 1½ Weet-Bix or VitaBrits
  • ½ cup bran type cereal.

To serve, top your cereal with milk and good quality yoghurt to boost your protein intake at breakfast. If you prefer something less refined, try making your own breakfast blend. Start with a base of raw rolled oats, add in some bran, wheat germ, a handful of seeds (such as sunflower and pepitas), a handful of roughly chopped nuts and a little dried fruit – try dried cranberries for something a little different.

For more breakfast inspiration, check out our Weight Loss Surgery Meal Plans. You can read all about them here.

Hi! We are Justine and Sally. Working with over a thousand people each year preparing for, undergoing, or who have had weight loss surgery, we are here to support you.


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