They may all start out as simple grains, but cereals today can be found in an almost endless variety of choices. You can pick hot or cold, flakes or "O's", or even added nuts or fruits. Both hot and cold versions may include oatmeal, barley, wheat or rye ingredients, or even combinations of these. The healthiest cereals are made from whole, unprocessed grains and naturally contain fiber, B vitamins and minerals. Many you'll find on store shelves are instead made from refined grains. When whole grains are milled to make these types of cereals, most of the valuable nutrients are lost in the process. Manufacturers will then fortify their finished product by adding certain vitamins and minerals back in.
Cereal, along with milk, can be a quick, easy and nutritious meal--that is, as long as you make good buying (and eating) choices. The front of the box will often contain various claims about a cereal's whole-grain content or its benefits for weight loss and heart health. A smart consumer should always investigate further by thoroughly reviewing the Nutrition Facts panel and the ingredient list.
What to Look for
Look for a whole grain to be the first ingredient to ensure there is an adequate amount in your cereal. Put any back on the shelf that have enriched flour at the top of the list. Continue scanning the ingredient list and be on the lookout for added sugar, especially in the first five ingredients. Also, look for any of the sugar "aliases" including brown rice syrup, high fructose corn syrup or evaporated cane juice. Review the Nutrition Facts panel--the healthiest cereals will have at least 3 grams of fiber and less than 12 grams of sugar per serving. Check that your cereal has at least 25 percent of beneficial nutrients such as iron, folic acid, vitamin B6 and vitamin B12.
Common Pitfalls
Sometimes cereals that are marketed as healthy or "all-natural" may still contain lots of added sugar. Beware of dried fruits, especially those that are pre-sweetened or sugar-coated. Flavored oatmeal is usually loaded with added sugars, so instead choose a plain variety and add your own fresh fruit to sweeten it.
When reviewing the Nutrition Facts, make sure that you first look at the serving size. If you typically eat two or three times that amount, you'll have to multiply everything you see below. The last thing to look out for is your milk--you could easily ruin a healthy breakfast cereal by mixing it with whole milk. Choose skim or 1 percent or skim milk to cut calories and saturated fat.
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