The Right Cereal

It is possible to dine on a bowl of cereal and milk at any time of day. It takes just minutes to prepare and provides the following nutrients: fibre, protein, folic acid, zinc, iron, and B-vitamins.

But, not all cereals are created equal. Take a closer look at cereal boxes and their labels. In particular, look at the first item on the ingredient list. If sugar is the first item, the cereal is not a healthy choice. Instead, look for whole grains at the top of the list. Whole grains are complex carbohydrates which supply energy and help prevent hunger pangs.

Consider these additional tips:

• Look for cereals fortified with calcium, protein, and iron.
  

• Choose a cereal containing less than 3 grams of fat.

• Avoid saturated and trans fat which can increase cholesterol.

• The Heart and Stroke Foundation makes the following recommendations: select cereals with 6 grams of sugar or less and restrict sodium to 240 milligrams or less per serving.
  

• Skim milk is a good choice because it is low in saturated fat. If you have lactose intolerance, consider the following non-dairy alternatives: soy milk, rice milk, or almond milk.

• Add fresh fruits such as apples, bananas, blueberries, or strawberries to your bowl of cereal.