Amy McGorry: Cereal is healthy satisfying and can help fight everything from breast cancer, diabetes and stroke, if you know what to shop fore. Here's how to avoid a bowl full of empty calories and choose the most nutritious morning meal. First know the serving size, just eying how much cereal you put into a bowl can lead to inaccurate calorie counts, a standard serving size of dry cereal is one ounce which can range from a half a cup to one and a quarter cup depending on whether you are measuring out cereal flakes or heartier granola. Look on the box for serving size and measure out the right amount accordingly. Second, check the label, the words high fiber on the box ensures at least five grams of fiber per serving. Fiber processes in the body more slowly and can help you feel full faster and for a longer. Studies show a high intake of cereal fiber helps lower body mass index and reduces the risk of type two diabetes and heart disease, plus it aids digestion.
Third, mix up your milk, when it comes to topping off your cereal try almond milk, this rich and creamy beverage is increasing popular not only for its taste, but also its nutrition, with fewer calories and fat free milk you can get 20% of your calcium and 50% of your recommended intake of Vitamin E. To give your cereal an extra boost, add fresh fruit like strawberries or blue berries, they are packed with various anti-oxidants and fibers, plus it will help satisfy a sweet tooth. And those are a just a few ways to help you choose the best cereal for a nutritious and satisfying morning meal.