Judy Dodd, MS, RD, LDN, Giant Eagle^® Corporate Nutritionist

Somewhere you heard that breakfast is the most important meal of the day, right? And this is true.

Breakfast gives us thinking power (kids do better on tests when their brain has readily available calories) and may help our waistlines. Yes, there is some research noting that weight control is optimal when a person regularly eats breakfast. By making fruit or juice, cereal and milk a regular occurrence, you have an easy nutrition powerhouse.

But the choices need to meet the health test to meet nutrition standards. That means the cereal should have whole grains as a major ingredient (hopefully some fiber, B vitamins and iron) and the milk or milk alternative should be low in fat with some added Vitamin D (as well as calcium and protein). Add fruit or juice for vitamins C and A.

The grains in the cereal provide carbohydrates that are a readily available source of energy and thinking power. The same can be said for the natural carbohydrates in milk and fruit. And both the cereal and milk provide protein. Wow...where else can you get a balanced meal for a bargain price? Visit the cereal aisle at Giant Eagle^® to build a pantry full of powerhouse starters for breakfast.

• Go for the whole grain. Whole grains provide the heart, or "germ," of the grain which is Vitamin E, some Omega-3's and other plant nutrients your body needs. Spotting the whole grain means checking the label. Ingredients are listed in order by weight. Look for whole-wheat, barley, oats, corn, brown rice or more exotic grains like spelt. Try Irish oats, steel-cut oats and other options to give a heart-healthy favorite added taste level.
• Check out the other ingredients. There may be some grains that are not a whole grain but they are still a good source of carbohydrate. Cereals are often fortified with added nutrients such as soy for protein, as well as vitamins and minerals. The Nutrition Facts label gives you a clue as to how one serving (usually about one ounce or three quarters of a cup to one cup) can contribute to the Daily Value (DV) of a nutrient for an average person per day. It's not necessary to reach 100% of your recommended daily totals, but this may be a way for you to get your nutrition assurance on some hard-to-get nutrients.
• Think about the added sweeteners. If sugar is listed first, then it is not the healthiest choice. Don't be surprised if there are one or more sweeteners on the label, including natural or cane sugar, honey or replacements sweeteners. The choice is yours and this may be a time to talk to one of our registered dietitians at Giant Eagle^®.
• Consider the taste benefits. Calories count, but for some of us it is the added protein from nuts and the fiber and flavors of dried fruits that draw us to our favorite cereal choices.

The powerhouse qualities of cereal go beyond nutrition since this is a portable breakfast that can be turned into a snack. Even oatmeal can be carried to work and finished in a microwave. Use toppings like soy, rice, almond beverage or a touch of yogurt and a sprinkle of cinnamon to give a new flavor. And when you get to the bottom of the box, remember that crushed breakfast cereal can be a topping for casseroles or a coating for vegetables or meat — and it adds those same powerhouse nutrients to other foods.

July 2010