So long as your cereal isn't rainbow-colored and studded with marshmallows, it's actually a smart snack—especially before bed, since the protein in the milk is a building block of sleep-inducing tryptophan, and carbs make tryptophan more available to the brain.
"This duo also contains 10 essential nutrients, including fiber, calcium, vitamin D and potassium, which many people fall short on," Scritchfield says. "What's more, consuming full-fat dairy has been associated with lower body masses, not more." When shopping, look for cereal that contains 5 or more grams of fiber per serving and 9 grams of sugar or less per serving, she recommends; top your bowl with fruit and your favorite nuts and seeds for lasting energy.
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