Smart cereal options for summer breakfasts

During the cooler months, many people enjoy the soothing warmth of oatmeal for breakfast. Now that the temperature is heating up, many of you may be searching the store aisle for a cooler breakfast alternative.

Companies are very clever when marketing cereals. The packaging and catchy health claims will grab your eye, but may not be nutritionally sound choices. Always look at the nutrition facts food label to guide you in the right direction.

A healthy cereal choice should contain:

• At least 5 grams of fiber per serving.

• Less than 5 grams of sugar per serving.

• At least 3 grams of protein per serving.

• Healthy ingredients. The top ingredients should be “whole wheat” or “wheat bran” – not just “wheat.” Avoid cereals that list hydrogenated oils, artificial dyes or colors, and chemical preservatives as ingredients.

The cereal aisle can be overwhelming with all the choices. Here are some cereals I have found that fit the guidelines and also taste great!

Kashi 7 Whole Grain Puffs

Kellogg’s All-Bran Original

Uncle Sam Flakes

Post Spoon Size Shredded Wheat

Kellogg’s Unfrosted Mini Wheat Bites

General Mill’s Cheerios

Cascadian Farms Multigrain Squares

Nature’s Path Synergy 8 Cereal

An interesting note, according to Cereal F.A.C.T.S. (Food Advertising to Children and Teens Score): Cereal companies spend millions of dollars each year specifically marketing to children. It estimates that the average preschooler will see more than 600 cereal ads in a year with all the colorful and fun characters. Many of these cereals are rated the worst nutritionally. The following are some of the cereals that should be left on the shelf:

Kellogg’s Fruit Loops

General Mills Cinnamon Toast Crunch

Quaker Cap’N Crunch Berries

General Mills Reese’s Puffs

Kellogg’s Corn Pops

Kellogg’s Choconilla Cocoa Krispies

General Mills Lucky Charms

Make a cool and healthy breakfast parfait on a hot summer day! Vary your ingredients depending on what you have at home.

Summer breakfast parfait

Ingredients:

Greek vanilla yogurt or low-fat flavored yogurt

Fresh fruit such as bananas, strawberries, kiwi, blueberries

Fiber One Honey Clusters cereal or General Mills Cheerios

Alternate layers of fruit, yogurt and cereal in a glass parfait dish or bowl. Enjoy!