Cereal for Breakfast

Ready-made cereal makes a quick and nutritious breakfast. But only if it doesn't have as many calories as a candy bar or a doughnut. If you would never give your children a doughnut for breakfast, you don't want to buy cereal with the same amount of sugar.

How can you tell? Read nutrition labels carefully. Check that a serving size of cereal contains:

At least 2 or 3 grams of fiber

Less than 10 grams of sugar

200 mg or less of sodium

Among kid-friendly name brands that fit the bill are Cheerios, Kix, Life, Honey Nut and Multi-Grain Cheerios.

Health-food and organic brands may offer good choices as well. But not every cereal they make is good for you. There are plenty of organic cereals that are low in fiber and heavily sweetened with sugar, honey, maple syrup or another sweetener.

That's why it's important to read the label.

The same goes for granola. Many brands are loaded with sugar and fat. Even if it's a good fat, like canola oil, you may be getting more calories than you've bargained for.

Hot cereals are great for breakfast. Oatmeal is a favorite, but other whole-grains are good too. Try leftover brown rice, wheat berries, quinoa and polenta for a change. Add raisins or other fresh or dried fruit.

What should you eat with your cereal? Try low or non-fat milk, soy or rice milk or plain yogurt.

And fruit. Whole fruit is higher in fiber and lower in calories than its juiced counterpart. That makes a cut up banana, berries, melon, apple or orange a better choice than a full glass of fruit juice.

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