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BabyFit dietitian Becky Hand explains how to make the healthiest choices when it comes to frozen dinners. 
 

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Breakfast Cereal Scams

Don't Let those Eye-Catching Phrases Fool You
-- By Becky Hand, Licensed & Registered Dietitian

Nutrition advice is everywhere-in the newspaper, the new government guidelines, and on the BabyFit site. "Limit sweets, cut down on sugary foods, and decrease consumption of refined carbohydrates," it says. So, it's no wonder that 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, when experts from 5 universities reviewed the leading kid's cereals, including these reduced sugar versions, they discovered 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 BabyFit tips:
  • For a fiber-rich, healthy breakfast cereal enjoy whole grain cereals like oatmeal, Cheerios, Wheaties, shredded wheat, raisin bran or Kashi.
  • Add sweetness with fresh, frozen, or fruit canned in its own juice. Give sliced bananas, canned peaches, frozen blueberries, or fresh strawberries a try.
  • Top it all off with some low-fat milk or soymilk.
  • If you, your spouse, or children are screaming for the sweeter stuff, first try to go half-and-half. For example, half chocolate puffs mixed with half Cheerios. The amount of sugar and flavorings is more than ample to sweeten the contents in the entire bowl. Trust me on this one-it works. My 9- and 14-year-old have no complaints with this morning ritual!
  • Ignore those catchy claims on the front of the box. Go straight to the nutrition facts label.
  • Remember the "Rule of Fives": Choose cereals with at least 5 grams of fiber per serving, and less than 5 grams of sugar.
  • Look for each serving to contain at least 3 grams of protein.
  • Read the ingredients list. The top ingredients should be "whole wheat", or "wheat bran"-not just "wheat". These whole grains are naturally low in fat, and high in fiber.
  • Avoid cereals that list hydrogenated oils, artificial dyes or colors, and chemical preservatives as ingredients-these have no place in a healthy diet!
  •  

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Member Comments About this Article
"Actually I wanted to let the other commenter know, that having fat is actually better for you in many cases than low or nofat dairy. This is beacuse fat helps you digest the sugar better... meaning you need a little fat to keep the sugars in milk.. or other things spike so much! Oh and I agree, I think you should make responsible food choices for your children from the beginging! For petes sake don't complain you two year old will only eat sugar cereal, chicken nuggets, and canned raviloi! Beacu..." -- JCSBAYBEE
"if you don't introduce nutritionless crap in the first place you won't have an issue getting them to eat healthy!" -- KNIKKA
"I do the 1/2 sugary cereal, 1/2 healthy cereal trick with my DD and no complaints so far." -- LYDIALAND
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About The Author
Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. She teaches prenatal classes and counsels individuals, helping women eat right and stay fit before, during and after their pregnancies.
Becky Hand

 


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