A clever guide to help you cut calories with healthy cereal

Served hot or cold, cereals can be a healthy, low-calorie breakfast main dish. Many also make popular snacks and can be used as ingredients in meat loaf, muffins and cookies. Oatmeal and other cooked cereals are valued as much for their economy and ease of preparation as for their nutrition.

• Although prepared cereals are gaining popularity in Europe and other parts of the world, they are generally considered a North American product with the exception of muesli — the mixture of oats, wheat flakes, nuts and dried fruits invented by Dr. Max Bircher-Benner, a Swiss pioneer of the natural health-food movement in Europe.
• Variations of his muesli, which is served either hot or cold, are now popular in North America, as well as in most European countries.
• Wheat, corn, rice, oats and barley are the most familiar grains used to make cereals.
• Most flaked cereals are varying combinations of flour, water, sugar and salt that are mixed into a dough, rolled thin and then toasted.
• Some are spun into different shapes, such as tiny doughnuts or cartoon characters; in others, the grains are shredded or exploded.

• Cereals are one of the most popular complex carbohydrates.
• More than 90 percent of all commercial cereals are enriched or fortified with various vitamins and minerals, especially iron, niacin, thiamine, vitamin B6 and folic acid.
• Some cereals have added dried fruits and nuts — but usually not enough to justify their higher cost. An economical and healthy approach is to buy plain cereal and add your own fresh fruits, raisins, seeds, nuts or other ingredients.
• The granola-type cereals are often high in fat from added oils; many commercial cereals are also high in salt. It's best to make your own. If you use store-bought granola, look for a low-fat brand.
• Oat cereals are high in soluble fibre, which helps lower blood cholesterol levels and reduce heart disease risk. Some cereals, especially those made from whole grains or with added bran, are high in insoluble fibre as well. These help prevent constipation and may also reduce the risk of some cancers, including colon cancer.
• Whole-grain cereals rich in fibre are a convenient way to add more fibre to your diet. Look for a cereal that contains at least three grams (one teaspoon) of fibre per serving. Just don't add too much bran to your diet all at once; it can cause bloating, abdominal discomfort and flatulence.

Most cereals are relatively low in calories, but this varies considerably, depending on the ingredients and how they are served.

• Serving whole milk (3.25 percent milk) can more than double the calorie ­content of many cereals.
• Using skim milk (one percent milk) saves calories and, for older chil­dren and adults, it is a healthier choice.
• When comparing the calorie content of cereals, pay attention to serving sizes given on the nutrition labels; some cereals are low in calories only when consumed in very small amounts.
• Kids' cereals are often extremely high in sugar. In fact, sugar may top the ingredients on the nutrition table, which means that the product has more sugar than anything else. Compare cereals to find one with more fibre and less sugar.

Cereal is an excellent breakfast food with many nutritional benefits. Just make sure you pay attention to the label on your cereal box to know exactly where the calories are coming from!