Myth: Breakfast cereals are a good choice for children.

Answer: Well, maybe.

A healthy breakfast is key to your child’s school performance. But a new report by the Environmental Working Group found that some breakfast cereals have about the same amount of sugar found in sweet treats like cake or cookies – 3 to 5 teaspoons of sugar. And if your child’s portion size is more than one cup then even more sugar is finding its way into your child’s diet.

How do you know how much sugar is in the cereal you buy for you and your family? Look at the Nutrition Facts label found on the back or side of the food label – under “Total Carbohydrate” you will find “Sugars” listed. To figure out how many teaspoons of sugar are in the cereal, divide the grams of sugar by four. You can also look at the ingredient list to see if sugar or other names for sugar, like brown sugar, fruit juice concentrate, honey, corn sweetener, high fructose corn syrup and corn syrup, are listed several times on the label – a clear indication the cereal has too much sugar.

You want to look for a cereal that has at least 3 grams of fiber listed on the Nutrition Facts label. Some lower-sugar cereal choices are shredded wheat, O’s oat cereals and bran flakes.

Additional tips for a healthier breakfast:

• Don't allow your child to add sugar or have your child add less sugar to the cereal. As a parent, you can be a good role model by not adding sugar to your breakfast cereal.
• Use fresh fruit as a topping for cereal instead of sugar.
• Wean your child off high sugar cereals by mixing half and half – half high-sugar cereal and half low-sugar cereal – until your child is OK with all low-sugar cereal.
• If your child is old enough to read the Nutrition Facts label, have him/her be a sugar detective when you go shopping with the goal of finding a low-sugar cereal. Remember, if the label says there is 4 grams of sugar that means there is 1 teaspoon in a serving, 6 grams means there is 1½ teaspoons in a serving.
• Look up, look down – sugary cereals are more likely to be at eye level.

Remember too that sugar is often added to other foods that you might not be aware of like ketchup, yogurt, baked beans, sauces and salad dressing. So when you are looking at food labels, you might start looking at other foods to see how many teaspoons of sugar are in the everyday foods and condiments that you consume.

Visit the MissouriFamilies website for more information about nutrition and health.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

MYTH: Eating certain cereals will boost your immune system

Answer: Not Likely!

In the last few weeks you may have noticed some flashy new boxes while walking down the cereal aisle. Several of Kellogg’s Rice Krispies cereal boxes are now sporting a bright yellow banner stating “Now Helps Support Your Child’s Immunity.” How can a cereal boost immunity, you ask? Kellogg’s claims that because they increased the amount of vitamins A, C, and E from 10% Daily Value per serving to 25% Daily Value, and since studies have shown that these antioxidant vitamins play an important role in the immune system, the statement is warranted . . . but not for long. Just announced on 11/5/09, Kellogg’s will discontinue the statement on the Rice Krispies boxes due to criticism that the new immunity claim was created to capitalize on the current H1N1 flu outbreak. The new packaging will be phased out over the next few months.

Sure, breakfast is the most important meal of the day but don’t be fooled into thinking it can prevent you or your children from catching the seasonal flu or H1N1 virus. If you really want to boost your immune system, eat a balance diet and choose foods that are naturally high in vitamins A, C, and E. You’ll get the antioxidants you are looking for, plus so much more! Studies consistently show that eating whole foods is a better way of protecting against disease than taking the same vitamins and minerals in supplement form. Choose brightly colored fruits and vegetables for the highest amounts of vitamins A and C. If you’re seeking vitamin E, seeds, nuts, and vegetable oils provide good sources. Finally, regular exercise will also keep your immune system strong.

Check out “Four Ways to Stay Healthy This Winter” and don't be fooled by flashy advertising techniques.

Cereal is a good choice for my child's breakfast, right?

Answer: Well...maybe.

A new report shows that kids cereals have 85% more sugar and 65% less fiber than adult cereals. So, maybe these are not the best choices for your child as they begin their day. Although there are healthy cereal choices - ones with less sugar and more whole grains and fiber - many cereals are high in sugar and low in fiber. Unfortunately, many of these cereals are marketed to kids. How do companies target kids? They use celebrity tie-ins, toys and prizes. You might reach for a cereal with whole grains BUT find that it also is high in sugar. Or you may see a label or logo on a cereal that makes it look like the cereal has been rated a good choice. Look closer! Here's how...

1. Pressed for time? Look high, look low at the grocery store. Healthier (and lower cost) cereals are usually on the top or bottom shelves, not at eye level where they are easiest to get.

2. Find cereals high in whole grains and fiber: First, look on the Nutrition Facts label under "Total Carbohydrate" - cereal high in fiber have 5 grams of Dietary Fiber listed. Also, look at the ingredient list. Look for "whole" or "100% whole" before the word "wheat" or other grain as the first ingredient.

Here's an example of an ingredient list for bran flakes:
INGREDIENTS: Whole grain wheat, wheat bran...

3. Find cereals low in sugar: First, look on the Nutrition Facts label under "Total Carbohydrate" are listed "Sugars." If you see 4 grams listed the cereal has 1 teaspoon of sugar, 8 grams and it has 2 teaspoons of sugar. Choose a cereal with 4 grams or less. You can also look at the ingredient list. If sugar is listed as one of the first 2 or 3 ingredients, then it is high in sugar.

Here are names for sugar you may see on ingredient lists:
High-fructose corn syrup
Corn sweetener
Dextrose
Glucose
Invert sugar
Malt syrup
Fruit juice concentrate
Fructose
Brown sugar
Lactose
Molasses
Sugar
Corn syrup
Sucrose
Honey
Maltose
Raw sugar
Syrup