You’ve no doubt heard many health professionals extol the benefits of eating a well-rounded breakfast that includes both protein and carbs.

But the truth is, for those who want to be fit and healthy, breakfast cereals aren’t always for breakfast. I’m fairly certain you already know to stay away from Froot Loops, but do you know which cereals are best for which time of day? The following info will help; all macros are cereal only, no milk added, so calculate accordingly.

Oatmeal: (1 cup, cooked), 147 calories, 6g protein, 25g carbs, 2g fat, 4g fiber.

If you’re new to oatmeal, you’re new to fitness. This whole grain is low-fat, high-fiber and slow-digesting, making it the near-perfect any-time-of-day (except right after workouts) carb. Just stay away from the sugar-laden sweetened varieties – plain oats are the way to go.

Cream of Wheat: (1 cup, cooked), 131 calories, 4g protein, 28g carbs, 0.5g fat, 1g fiber.

Cream of Wheat is not a whole grain – it’s highly processed wheat that has been enriched to replace the nutrients that were robbed from it during processing. Still, it’s a good fast-digesting carb to be eaten postworkout, in a mass-gaining phase or first thing in the morning, when you need fast carbs to arrest catabolism.

Grits: (1 cup, cooked), 143 calories, 3g protein, 31g carbs, 0.5g fat, 1g fiber.

Did you read what I said about Cream of Wheat? I’ll repeat it for grits. Made from highly processed corn, grits have even more carbs than Cream of Wheat and the same amount of fiber. That means they’re only appropriate for consumption post-workout, first thing in the morning or in a mass-gain phase.

Grape-Nuts: (1 serving; 58 g), 200 calories, 6g protein, 48g carbs, 1g fat, 7g fiber.

Yes, they have a lot of calories and carbs, but they also contain 6 grams of protein per serving – not a huge amount, but equal to one whole egg. Still, though extremely high in fiber, Grape-Nuts are not a slow-digesting carb. Eat them only after workouts, in the morning or when trying to gain mass.

Cheerious: (1 serving; 28 g), 100 calories, 3g protein, 20g carbs, 2g fat, 3g fiber.

Sure, you ate ‘em as a kid, but should you as an adult? Despite being a processed grain, Cheerios aren’t that bad (and they’re a damn sight better than Froot Loops). With only 20 grams of carbs and 3 grams of fiber, they’re a fast-digesting carb, so chow down only postworkout, in the morning or when mass-gaining. [via]