So many choices!!

Have ya been down the cereal aisle lately?

You will be bombarded by colorful boxes and nutrition claims, such as "lowers cholesterol!" and "now with 25% less sugar!".
Cereal is no doubt a healthy breakfast choice, but it's so easy to go wrong. I've read most cereal food labels and most are filled with sugar or are nutrient-less.
When you are seeking a healthy cereal you want to make sure it contains adequate fiber, is low in sugar, total fat & saturated fat, and has atleast 25% of most vitamins & minerals. 
Look for cereals with protein, as they will be more filling (aids in weight loss and maintenance).
Having cereal is an opportunity to get your calcium fix by adding fat-free milk!

Here's some tips to find a good cereal!!

Look for Fiber:
Find a cereal with 3 + grams of fiber per serving. Look for these words listed first in the ingredient list: whole wheat, whole grain oats, oat fiber, or barley- that's what the majority of your cereal is coming from.

Check the Total Fat:
A lot of cereals, especially granola's, will have fat in them- especially saturated fats. You want to minimize the total amount of daily saturated fat intake. Look at the sat. fat content- you want less than 2 grams per serving. Check out the total fat- I'd shoot for less than 5 grams per serving. I gave up one of my favorite cereals because it's made with PALM OIL ( Kellog's Cracklin' Oat Bran) and has 3 grams saturated fat/serving and 7 grams total fat (get with it Kellog's!)

Check for Sugars:
What do fruity pebbles and fruit loops have in common besides lots of food dye and childhood memories?
SUGAR. We get enough sugar in our diet...remember this sugar post?
Look for a cereal with less than 10 grams of sugar  (this actually may be a challenge).

Vitamins:
Shoot for atleast 25% of most vitamins/minerals per serving. For women-check the Iron content, we need more due to monthly losses.

Here are some commonly consumed cereals and their Not Your Average Lunch Lady's rating from best to worst!!

BEST!!!!

Cheerios (plain)
Highlights: Calories, Fiber & Iron. Low in sugar.
Per 1 cup serving: 100 calories, 2 grams fat, 3 grams fiber, 1 gram sugar, 3 grams protein,  45% Iron

Cheerios Multigrain:
Highlights: Calories, Iron & Fiber. Low in sugar.
Per 1 cup serving: 110 calories, 2 grams fat, 3 grams fiber, 6 grams sugar, 2 grams protein, 100% Iron

Kashi's Heart to Heart:
Highlights: Calories & Fiber
Per 1 cup serving: 120 calories, 1.5 grams fat, 5 grams fiber, 5 grams sugar, 4 grams protein, 10% Iron

Kashi Go Lean Crunch:
Highlights: Fiber & Protein
Per 1 cup serving: 190 calories, 3 grams fat, 8 grams fiber, 13 grams sugar, 9 grams protein, 8% Iron

Kashi Go Lean Crisp:
Highlights: Fiber & Protein
Per 3/4 cup serving: 190 calories, 4 grams fat, 8 grams fiber, 12 grams sugar, 9 grams  protein, 8% Iron

Fiber One Honey Nut Clusters:
Highlights: Fiber, Iron, low in cals/fat/sugar
Per cup: 160 calories, 1.5 grams fat, 13 grams fiber, 6 grams sugar, 5 grams protein, 25% Iron

Quaker Oat Squares:
Highlights: Iron, Protein & Fiber
Per 1 cup serving: 210 calories, 2.5 grams fat, 5 grams fiber, 10 grams sugar, 6 grams protein, 90% Iron

Post Shredded Wheat: (i've never been able to eat without fruit!)
Highlights: Calories, Fat, Fiber, No Sugar!
Per 1 cup: 160 calories, 1 gram fat, 6 grams fiber, 0 grams sugar, 5 grams protein, 6% Iron



                                                    IN BETWEEN:
Raisin Bran (Post):
Highlights: Calories, Fat, Fiber, Iron
Lowlights: Sugar
Per 1 cup serving: 190 calories, 1 gram fat, 8 grams fiber, 19 grams sugar, 4 grams protein, 60% Iron

Honey Bunches of Oats:
Highlights: Calories, Fat, Sugar, Iron
Lowlights: Fiber, protein
Per 3/4 cup serving: 120 calories, 1.5 grams fat, 2 grams fiber, 6 grams sugar, 2 grams protein, 60% Iron

Special K Cereal
Highlights: Calories, Fat, Iron, Low in Sugar
Lowlights: Fiber
Per 1 cup serving: 120 kcal, .5grams fat, <1 gram fiber, 4 grams sugar, 6 grams protein, 45% Iron

Kellog's Low-Fat Granola (without raisins):
Highlights: Fiber
Lowlights: Sugar
Per 1 serving: 190 calories, 2.5 grams fat, 8 grams fiber, 17 grams sugar, 5 grams protein, 10% Iron

Rice Krispies
Highlights: Calories
Lowlights: Lacks fiber & protein
Per 1 1/4 cup: 130 calories, 0 grams fat, <1 gram fiber, 4 grams sugar, 2 grams protein, 30% Iron

WORST:

Fruit Loops:

Lowlights: Sugar is the main ingredient. They added some whole grains so it's not AS bad as before, but I'd still forego it!
Per 1 cup serving: 110 calories, 1 gram fat, 3 grams fiber, 12 grams sugar, 2 grams protein, 34% Iron

Cracklin' Oat Bran:
Lowlights: Total fat/saturated fat, sugar
Per 3/4 cup serving: 200 calories, 7 grams fat (3 saturated), 6 grams fiber, 16 grams sugar, 10% Iron

Cocoa Krisp:
Lowlights: Lacking fiber & protein. Sugar content.
Per 3/4 cup serving: 120 calories, 1 gram fat, <1 gram fiber, 12 grams sugar, 1 gram protein, 25% Iron

Fruity Pebbles:
Lowlights: Sugar, Lack of fiber & protein
Per 1 cup serving: 120 calories, 1 gram fat, 0 grams fiber, 11 grams sugar, 1 gram protein, 10% Iron