Why You Should Ditch Breakfast Cereals and How to Make Cashew Milk

Plus a Kale Cobb Salad recipe!

Happy Monday! Today is the official start of the Weil Nutrition Corner™ Upgrade Your Summer Plate Challenge! We're excited to bring you seven days of plate upgrades, healthy swaps, delicious recipes, and more - all designed to get your creativity cooking and your health on the right track! If you haven’t joined yet, become a paid subscriber and get access to each day!

In today’s Weil Nutrition Corner™ we are covering why breakfast cereals may not be the best choice (a sneak peek at today’s Upgrade Your Plate Challenge: Better Breakfasts, Better Days!), along with info on why eating lunch is a good idea (plus a recipe!). We also feature Dr. Weil making Cashew Milk: easier than you would think.

Later this week, we’ll discuss gut health: why it matters and ways to promote a healthy gut. Plus, the importance of omega-3s, our weekly picks, and a new Homemade Pizza Sauce recipe!

We want to know: What was your favorite breakfast cereal as a kid? What about now? Share in the comments!

(P.S. Become a paid subscriber to join the full conversation.)

Ditching The Breakfast Cereals

Today, we’re giving everyone a sneak peek at some of the Upgrade Your Plate Challenge Day 1 content! Each day offers a “Ditch Goal” and an “Add Goal”... We’re calling today Better Breakfasts, Better Days, so let’s take a look at why swapping out breakfast cereals could be helpful for you! Upgrade to a paid subscriber to join all the Challenge fun this week!

Today’s Upgrade Your Summer Plate Challenge “Ditch Goal” is to swap out your breakfast cereals with healthier, more balanced options.

Need some reasons why you should exclude breakfast cereals?

• Many cereals contain 10-20 grams of added sugar per serving, often from high-fructose corn syrup or cane sugar.

• Most cereals use refined wheat, corn, or rice that have been stripped of fiber and nutrients.

• Many cereals contain artificial colors, flavors, and preservatives (e.g., BHT, Red 40, Yellow 5), which may trigger immune responses or disrupt gut health in some individuals.

• Cereals often lack fiber and protein, leading to poor satiety, blood sugar spikes, and increased cravings.

• The heavy processing of cereals reduces the presence of natural antioxidants and phytonutrients found in whole grains.

Dr Weil:
I don’t eat breakfast cereal, and I generally don’t recommend that others do either. Most cereals, even the ones that market themselves as being “healthy,” are made from highly processed pulverized grains with a high glycemic index. This can spike your blood sugar and leave you feeling hungry not long after. If you do choose to eat cereal, read the ingredient list carefully. Look for options with no added sugar and a high fiber content. Better yet, consider whole food alternatives like steel-cut oats.

Diana:
I never ate cereal until I got pregnant, and then it became my number one craving. So I say this as someone who fully understands the appeal. Cereal is quick, comforting, and truly a gift during pregnancy. That said, I think of cereal more like a dessert than a nourishing breakfast. Most breakfast cereals are loaded with sugar, often containing 2 to 3 teaspoons per serving, along with artificial ingredients and tons of preservatives. Even the “healthier” options often fall short when it comes to providing a balanced start to the day. A bowl of cereal and milk just isn’t enough to sustain your energy or keep your blood sugar levels stable. It can lead to crashes and cravings later on. I think you’re far better off spending a few extra minutes making a breakfast that actually fuels you, or saving cereal for when you want a treat.

To see more - including when you should eat breakfast and our suggested breakfast “Adds” - join the Weil Nutrition Corner™ Upgrade Your Summer Plate Challenge!

Tomorrow, The Weil Nutrition Corner™ Upgrade Your Summer Plate Challenge focuses on lunches - specifically, how to create healthy, portable lunches you can take with you, as well as a chart to help you “upgrade” your order when dining out for lunch.

If you are looking for an upscale lunch that will wow your friends and family, try this delicious recipe, courtesy of True Food Kitchen: Good Earth Kale Cobb Salad with Cashew Poblano Dressing!

Why is a healthy lunch important?

Eating well at midday can help to:

• Sustain energy and focus. A balanced lunch that includes complex carbohydrates, healthy fats, and protein helps stabilize blood sugar levels and prevent mid-afternoon crashes. This supports mental clarity,