We all know we’re supposed to eat healthy foods, but healthy choices aren’t always obvious.  Sometimes, we try to make a good decision but end up falling short.  Let’s cover some tricky food choices.

         Cereal has always been a popular breakfast food for most Americans.  We might have a favorite brand or two, but if we’re looking for a healthy change, walk down the cereal aisle and tell me it’s not a little bit overwhelming!  A hundred colored boxes beckon to us, touting things like whole wheat, fiber, protein or how many vitamins and minerals they have.  The problem is that they almost always have tons of SUGAR. 

Some are worse than others, but we really need to turn the box over and look at the nutritional label.  Look to see how many grams of sugar are in each serving.  Then you can scan down to the ingredients and see where those sugars came from (Fruit? High-fructose corn syrup?).  Take a look at the amount fiber in each serving – most good choices will have at least 6g.   Look at the calories and don’t forget to factor in the milk.  If protein is what you’re looking for, maybe a hard-boiled egg white would be good on the side.  Remember that phrase “part of complete breakfast?”  Well, you might not be able to get everything you want just from the cereal.  How about adding an orange for some more fiber and vitamin C?  Your main goals for a healthy cereal choice are:

• Few grams of sugar (and no added sugar in the ingredient list)

• higher in fiber (6g total is good, and soluble fiber helps your cholesterol level)

• low calories (your value is based on many factors, but consider your ‘complete breakfast’)

Oatmeal is your best choice – naturally low in sugar, high in fiber and provides some healthy fats, too.  Add toppings or mix-ins to make it perfect for your tastes: nuts or seeds mixed in, fruit on top, or calorie-free cinnamon, nutmeg or pumpkin spice.  These additions not only make it tasty and personalized, but they all have extra benefits, too!

         Yogurt is a good source of protein and can be a great mid-morning snack (or even part of your breakfast).  We see commercials for it all the time and it’s talked about in many health blogs, but we have to be careful.  Most yogurts have lots of added sugar, and some have thickeners and artificial sweeteners.  The best way to choose is to read the label – look for ‘sugar’ in the ingredient list.  If it’s listed second, watch out!  Ingredients are always listed in order of amount, so being listed first or second means there’s a lot of it.  Try buying a plain yogurt (Chobani or Fage are great choices) since it contains the least amount of sugar.  Then you can add your own natural toppings: nuts, low fat granola, berries, or honey are great choices!  Greek varieties are even better because they contain even more protein.  To find the bare minimum protein your yogurt should have, take the calories per serving and remove the last zero (120 calories should have at least 12g, 80 calories should have more than 8g).

         Energy bars could almost be renamed ‘candy bars for adults’ because they carry the same problem as cereals – lots of sugar!  When you’re on the go, an energy bar might seem like a good idea, but when you’re trying to eat right, it might not be the best choice.  While grabbing an energy bar is better than a bag of chips, they could contain as much sugar as a Pixy Stix.  Kellogg's Special K Protein Snack Bar has almost three times more sugar than protein, but naming it a “Sugar Snack Bar” wouldn’t really sound healthy.  Nature Valley bars might seem healthier because of the name, but it’s the same sugar/protein ratio.  My favorite example of an ‘energy bar’ is a “Payday” – their TV ad says “What could possibly hold together all the natural energy found in peanuts?  Caramel works.  [They] come together to give you sweet energy.”  You should consider all that you’re getting from your bars, both the good and the bad.  While I admit that bars might seem like an easy, healthy choice and the only thing we have time for, the convenience doesn't justify the lack of nutritional value.  Try taking the time to grab a piece of fruit and a handful of nuts instead.

         The bottom line is this: choose your foods consciously so you consider the full nutrient breakdown, not just the one the container brags about.  We can’t tell the true nutritional value of the food we eat by slogans like “fat-free” or “all natural” – turn the package over and READ THE NUTRITION LABEL.  It’s the only way you know where your calories are coming from.