Breakfast cereals

Few supermarket aisles are more confusing than the cereal aisle, with its dazzling array of good, bad and simply terrible choices. A serving of dry cereal (approximately 1 1/4 cups) makes an easy, packable snack or a nutritious breakfast with milk and fruit. But all cereals are not created equal.

How to choose – Look for labels that meet these criteria per serving:

Calories: fewer than 200
Fiber: 3 grams or more
Fat: fewer than 2 grams
Sugar: fewer than 10 grams

General Mills Fiber One

Calories: 60
Fiber: 14 g
Fat: 1 g
Sugar : 0 g

Kashi GoLean

Calories: 70
Fiber: 5 g
Fat: .5 g
Sugar: 3 g

General Mills Cheerios

Calories: 100
Fat: 2 g
Fiber: 3 g
Sugar: 1 g

Based on a 2,000 calorie diet, the recommended daily nutritional intakes are: Fat – 65 g; Saturated Fat – 20 g; Cholesterol – 300 mg; Sodium – 2400 mg; Potassium – 3500 mg; Carbohydrates – 300 g; Fiber – 25 g; Protein – 50 g.

Consult a nutritionist or doctor for more information on your personal recommended daily nutritional intake.