A few weeks ago, I searched the snack bar aisle for healthy choices. This week I am focusing on smart cold cereal choices. The cereal aisle can be very confusing. It is overflowing with colorful boxes meant to capture your attention and appeal to consumers of all ages. What is in those boxes and how do we separate nutritious cereals from unhealthy ones?

Read the “Nutrition Facts” label and look at the ingredients list.

Here are some guidelines:
The first ingredient should be whole grain (whole wheat or whole oat), not just "wheat."

It should contain 3 or more grams of total fiber with 1 or more grams of soluble fiber. Soluble fiber helps lower cholesterol and keep blood sugar stable.

It should have no more than 3 grams of fat. If it contains nuts, the fat content may be slightly higher.

Ideally, the saturated fat and trans fat should be zero. Sodium should be less than 250 mg per serving.

The total carbohydrate-to-sugar ratio should be no less than 4 to 1. This means if the “total carbohydrate” line says 24 grams, the “sugars” should have a value of 6 grams or less.

Definitely choose cereals with less than 10 grams of sugar per serving. Cereals with dried fruits contain more natural sugar, however, a better idea would be to buy your own grain cereal and add fresh fruit.

Iron content should be 25 to 40 percent of the RDA (recommended dietary allowance). Try to avoid hydrogenated oils (found in the ingredients list).

Adding cereal to your diet is a quick and easy way to boost nutrients. Eat cereal for breakfast or toss it in a snack bag or container for a healthy snack. I often mix cereals to boost flavor and add variety.

Many cereals taste great as a topping for yogurt or used to make healthy muffins, pancakes and breads.

Kids love cereal and it makes a healthy breakfast or snack choice. Avoid being swayed by the glitzy boxes and characters on the front. Always look at the “Nutrition Facts” label for the smarter cereal choice.

All stores have a variety of cereals available. Here are some smart choices:

n Kashi Cereals (heart to heart, Good Friends, Autumn Wheat, Honey Sunshine)

n Post spoon-size shredded wheat

n Cheerios

n General Mills Fiber One Original and Honey Clusters

n Quaker Oatmeal Squares

n Kellogg’s All-Bran Complete Wheat flakes

n Honey Bunches of Oats

n Kellogg’s Fiber Plus Antioxidants Cinnamon Oat Crunch

n Multibran Chex

Blueberry-bran pancakes

1 cup Fiber One original bran cereal

1 egg

1-¼ cups buttermilk or milk

2 tablespoons vegetable oil

1 cup all-purpose flour

1 tablespoon sugar

1 teaspoon baking powder

½ teaspoon baking soda

½ teaspoon salt

½ cup fresh or frozen (thawed) blueberries or strawberries

Crush cereal by placing in a resealable plastic bag with a rolling pin, or place in food processor. In medium bowl, beat egg with whisk or fork. Beat in buttermilk, oil and cereal; let stand about 5 minutes or until cereal is softened. Beat in remaining ingredients except blueberries. Gently stir in half of the blueberries.

Spray griddle or skillet with nonstick cooking spray and cook over medium heat. For each pancake, pour about ¼ cup batter onto hot griddle (if batter is too thick, can add additional milk). Cook pancakes until puffed and full of bubbles. Turn; cook other side.

Serve topped with blueberries and/or strawberries.

One pancake: 120 calories, 4 g fat, .5 g saturated fat, 20 mg cholesterol, 290 mg sodium, 18 g total carbohydrate, 3 g fiber, 4 g sugar, 3 g protein.