Really healthy breakfast cereals are few and far between, because many brands are high in fat, sugar and salt.
Do you think of breakfast cereals as being intrinsically healthy? Perhaps it's to do with the way they're advertised, with healthy-looking kids gobbling them up with big grins on their faces. Or is it just the idea of cereal plus milk, being a simple, satisfying and healthy start to the day? The truth is very different. Healthy breakfast cereals are in the minority, because a great many brands are shockingly high in sugar.
HEALTHY BREAKFAST CEREALS - HOW TO SPOT THEM
First of all, ignore the claims of advertising. The only really healthy breakfast cereals are the ones that have few if any added ingredients, and are made of natural cereal and nothing much else. Inspect the pack, and you'll soon find that most breakfast cereals have lots of added ingredients.
Sugar content may be as high 25%. Of 275 different types analysed by the UK Food Standards Agency, more than three-quarters had unhealthily high levels of sugar, with the very worst having 4 tsp of sugar per suggested portion.
In the Food Standards report, the three unhealthiest brands were Quaker Oatso Simple Kids,any flavour, Kellogg's Coco Pops Straws and Mornflakes Pecan and Maple Crisp.
Muesli-style cereals, which started life some years ago as health-food products, are healthy no longer, and some brands are among the worst culprits for high sugar content. Look for unsweetened varieties, and add fresh fruit for sweetness.
Chocolate-covered cereals and those with honey or syrup coating are a big no-no, and are packed full of tooth-rotting sugars - yet these types are specifically targetted at children.
One-fifth of cereals tested also had unhealthily high salt levels.
When you're checking labels, look at the sugar and sodium (salt) content per 100g. Low-content is 2g sugars, 0.1g sodium per 100. High readings are 10g sugars, 0.5g sodium.
The fat content of breakfast cereals is another cause for concern. Although not so predominant as high sugar and salt, some brands, such as Sainsbury's Crunchy Oat, at 20.3g per 100g, contain almost the same amount of fat as thick pork sausages.
Nuts add to the fat content, but as nuts contain healthy fats this isn't too much of a cause for concern. Some cereals are laden with hydrogenated vegetable oils, or other added fats, which are a definite health hazard. The only solution is to check the label carefully.
Even if a breakfast cereal is advertised as containing healthy 'whole grains', don't assume that it's a good buy. Other ingredients could include refined grains, colourings, excess salt and sugar.
HEALTHY BREAKFAST CEREALS - WHAT TO CHOOSE
Healthiest of the UK-tested cereals was Nestle Shredded Wheat, which was low in sugar, fat, saturated fat and salt.
Porridge is an excellent choice of healthy breakfast cereals. Make it with semi-skimmed milk, and don't ruin everything by covering it with cream, syrup or salt.
Make your own muesli, using oats and other grains from a healthfood shop. Add chopped dried fruits and nuts, and fresh fruits to serve.
Never add sugar to cereal.
Serve all cereals with skimmed or semi-skimmed milk.
A few slices of bananas, some chopped apple, a few strawberries or raspberries - these all add sweetness and vitamins to your bowl of healthy breakfast cereal.
