How to Select a Breakfast Cereal

Ignore those catchy claims on the front of the box. Go straight to the nutrition facts label.

Here's what to look for:

• Remember the "Rule of Fives": Choose cereals with at least 5 grams of fiber per serving, and less than 5 grams of sugar.
  
• Look for each serving to contain at least 3 grams of protein.
  
• Read the ingredients list. The top ingredients should be "whole wheat", or "wheat bran"—not just "wheat". These whole grains are naturally low in fat, and high in fiber.
  
• Avoid cereals that list hydrogenated oils, artificial dyes or colors, and chemical preservatives as ingredients—these have no place in a healthy diet!

Select a breakfast cereal based on the following:

• For a fiber-rich, healthy breakfast cereal enjoy whole grain cereals like Oatmeal, Cheerios, Wheaties, Shredded Wheat, Raisin Bran or Kashi.
  
• Add sweetness with fresh, frozen, or fruit canned in its own juice. Give sliced bananas, canned peaches, frozen blueberries, or fresh strawberries a try.
  
• Top it all off with some low-fat milk or soymilk.
  
• If you, your spouse, or children are screaming for the sweeter stuff, first try to go half-and-half. For example, half fruit loops mixed with half Cheerios. The amount of sugar and flavorings is more than ample to sweeten the contents in the entire bowl.