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How to Pick a Healthy Breakfast Cereal

Watch Out for these Breakfast Cereal Scams
  -- By Becky Hand, Licensed & Registered Dietitian

Diet advice is everywhere—in the newspaper, the new government guidelines, and on the SparkPeople site. "Limit sweets, cut down on sugary foods, and decrease consumption of refined carbohydrates," it says. So, bold words like "Reduced Sugar" or "Whole Grain" catch your attention on food packages. You quickly take hold of a box of this "New and Improved" breakfast cereal as you stroll the aisles at your local grocery store.

However, experts from five universities reviewed the leading kid’s cereals, including these reduced sugar versions, only to discover that the calorie amount was equal to the regular high-sugar variety. In fact the ONLY one that had somewhat fewer calories was General Mills Cinnamon Toast Crunch—and it only dropped by 10 calories in each serving.

"How can this be?!" you scream. Well, the manufacturers replaced the sugar with other forms of refined carbohydrates. So the manufacturers are legal in their marketing endeavors, but the calorie amount is virtually the same. Seeing is believing. Check out the nutrition labels the next time you are in the grocery store. You’ll be truly amazed…as well as deceived, frustrated and angered. So place the box back on the shelf as quickly as you grabbed it, and select a breakfast cereal based on the following SparkPeople tips:

Ignore those catchy claims on the front of the box. Go straight to the nutrition facts label. Here's what to look for: