Cocoa Krispies were labeled, until last week, with a splashy logo touting a 25% daily value of antioxidants and nutrients – Vitamins A, B, C and E. To this mom, it seemed to capitalize on the H1N1/Swine Flu hype that has been ongoing. How will we protect our children? What can we do to keep them safe?

Hint: the answer is definitely not “Feed them Cocoa Krispies.”

Sugar is the top ingredient in this cereal, listed three times – as sugar, as an ingredient in the chocolate, and as high fructose corn syrup. The label also lists partially hydrogenated vegetable oil (translation, trans fats!), and artificial flavoring.

A serving size of this cereal is listed as a three-quarter cup, and that amount contains more than three teaspoons, or more than 39% of the weight. In my book, I would look no further. This cereal is not a healthy choice for a growing child. The vitamins that are listed are sprayed onto the cereal bits, and when you add milk to the bowl, they wash off. If your child does not drink the milk, there are no immune-boosting vitamins ingested. Even if your child drinks the milk, or eats the cereal dry, the amount of the touted vitamins is minimal, and some schools of thought indicate that sprayed-on vitamin supplements are poorly absorbed.

On the recommendation of the U.S. Food and Drug Administration, Kellogg’s is voluntarily discontinuing this product label.

A far better way to boost the immune system is a healthy intake of fresh fruits and vegetables, adequate rest and exercise, and frequent hand washing, as well as avoidance of those who are ill. Don’t be swayed by flashy labeling that preys on your fears – take the time to read the label and make an informed choice.

Also read: Four Ways to Make Breakfast Cereal a Winner

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Kellogg’s Ends Deceptive Cereal Labeling

I recommend eating breakfast within an hour of waking up, followed by an intense cardiovascular-based workout.

Below are the top five breakfast foods to help fuel your mind and body. Each of the foods chosen below are found in the food guide pyramid and offer the body either protein to repair and build the muscles, carbohydrates to energize the body, or vitamins, minerals, and fiber to keep the body regular. Learn more about the food pyramid, now known as MyPyramid.

Top 5 Breakfast Foods

1. Egg Whites: I recommend eating 3-5 egg whites; each egg white provides four grams of protein and no fat.
2. Fresh Fruit: I recommend eating one medium sized apple, banana, or orange.
3. Raw Vegetables: I recommend eating a half-cup of either carrots, broccoli, green beans, or spinach. These provide a wide variety of vitamins, minerals, fiber, and carbohydrates to energize the body. (Quick fix: Mix with your egg whites for an omelet!)
4. Whole Grain Foods/Oatmeal: I recommend eating one cup of oatmeal. This will fuel the body with plenty of carbohydrates.
5. Soy/Whey Protein Shake: Great way to get a healthy serving of protein, vitamins, and minerals, start off the day. (Quick fix: Toss your banana in the blender with the shake!)

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5 Healthiest Breakfast Foods

1. Keep the sugar low - I remember when I was a child my mom always told me never to buy cereal with a sugar count over the magic number of “10.” Ten grams of sugar means that the box is 10% sugar, and that’s high enough for it to still be tasty.
2. Whole grains count - just like when you shop for bread and pasta, whole grains are important in cereals as well. Whole grains are processed by the body slower and keep your child from suffering an insulin crash.
3. Fiber, fiber, fiber – tastier and easier to encourage a child to eat than a prune, shoot for a cereal with about 3 grams of fiber per serving.
4. Protein is a muscle builder – protein is metabolized slower and helps to keep the body fuller for a longer period of time, crucial on school days when concentration is key. Try to find a cereal with at least two grams of protein, and remember that the milk you pour on it – be it cow, soy or a nut milk – adds additional protein, so drink up every drop.

Despite these guidelines, it can be tough to get the kids weaned off of the sugary stuff. One trick that works really well in our family is to mix one box of a very low-sugar cereal – think Cheerios, Grape Nuts, etc. – with a higher, more child-friendly request – Lucky Charms or the like.

What are your family’s favorite low-sugar choices? Mine include Mighty Bites, Kix, Life and Mini Wheats.

Also read: The Best (and worst) Breakfast Cereals

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Four Ways to Make Breakfast Cereal a Winner

Guest blogger Rebecca Bailey returns to DietsInReview.com for Healthy Back to School Week. She is a stay-at-home mom to four little boys and is committed to fitness and health. She blogs at Life With Boys where she shares her experiences as a mom, and her journey toward weight loss and fitness.

It’s the most important meal of the day, yet so often it gets ignored or we eat something on the go that is loaded with sugar. Not exactly the way we want our kids to start the day, whether they are starting preschool, high school, or anything in between. What can we do on those rushed mornings to eat a healthy breakfast that can even be eaten on the way to school?

Plan ahead and freeze breakfast burritos. With whole wheat tortillas, scrambled egg substitute and a variety of toppings, these are easy to pop in the microwave and grab and go. Put your prepared burritos on a cookie sheet and freeze. Then place the frozen burritos in a zipper bag. This makes an easy, fast and filling meal. Try this recipe:

• one eight-inch whole wheat tortilla
• ¼ cup egg substitute (scrambled)
• 1 slice chopped turkey bacon
• 1/8 cup chopped green peppers
• 1/8 cup reduced-fat cheddar cheese

These provide a good dose of protein and healthy carbs. Made as above they are 250 calories, and 8 grams of fat. 

Most muffin recipes can be made healthier by substituting applesauce for oil and switching some or all of the flour for whole-wheat flour. For example, here is a great on-the-go Zucchini Carrot Muffin recipe:

• 2 cups whole-wheat flour
• 1 tablespoon baking powder
• 1/2 teaspoon salt
• 1 teaspoon cinnamon
• 1 teaspoon nutmeg
• 3/4 cup nonfat milk
• 2 egg whites
• 1/4 cup applesauce
• 1/2 cup honey
• 1 1/2 cups grated zucchini
• 1/2 cup grated carrots
• 1/4 cup raisins
• 1/4 cup walnuts (optional)

Mix the first five ingredients in a large bowl. Stir the remaining items together and then add to the dry ingredients. Bake in a 375 degree oven for 20 minutes. Extra muffins can be frozen and reheated for convenience. The recipe makes twelve muffins at 156 calories each and only 2 grams of fat.

With school starting, it’s as important as ever to have a nutritious breakfast. Health and convenience can go hand in hand with a little planning.

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Healthy Breakfast Recipes for Back to School

When Thomas and his partner Noberto came to the U.S. from Europe, they were hungry for a cereal that tasted good and equally important was being good for then.  They were amazed at the cereal options lining the shelves in the grocery stores, yet either found them unappealing in taste or the ingredients being used were low quality and unhealthy. Enter MojaMix. In 2008 their idea launched from the mixing and matching of whole grains, nuts, seeds, and fruits.  All ingredients are sourced from local farmers and a majority of them are also fully organic.

When I spoke with Thomas I asked him what he felt was a big differentiator for MojaMix and he immediately said variety. Even at a Whole Foods where you can create your own granola mixes you don’t have all the options MojaMix offers with goji berries, hemp seeds and cacao nibs as just some of the examples of their extensive offering.

What we at DietsInReview.com loved was the nutrition labels that updated as you created your mix online.  Just by adding a dried fruit or nut to your mix immediately updated your nutrition facts to highlight your overall calories, fat, carbs, fiber, sugar, and protein. Another feature we love is the customized label and option to select from over 15 quotes suited for birthdays and thank yous.

For your chance to WIN your very own personalized MojaMix with unlimited toppings courtesy of our friends at MojaMix, share with us your favorite breakfast cereal and why it’s your favorite?  When I asked Brandi, our senior editor, what her entry would be she said her favorite is Cheerios because they are simple and you can pack them for a snack or enjoy a big bowl for breakfast.

So what’s your favorite?  Enter now for a chance to win! Winner will be selected 8/21/09.

Interested in custom cereal – check out our review of Me & Goji as well. Visit the official MojaMix.com website

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MojaMix – A Unique Custom Cereal Blend and Free Giveaway

Cheerios, the long-time favorite breakfast cereal, is making a claim that the FDA just can’t let fall through the cracks. The agency sent a warning letter to General Mills, telling them that they can’t label Cheerios as a treatment for high cholesterol and heart disease.

The FDA points to language on the Cheerios label:

“Did you know that in just six weeks Cheerios can reduce bad cholesterol by an average of four percent? Cheerios is … clinically proven to lower cholesterol. A clinical study showed that eating two 1.5 cup servings daily of Cheerios cereal reduced bad cholesterol when eaten as part of a diet low in saturated fat and cholesterol.”

While it is OK to link soluble fiber from whole-grain oats with a lower risk of coronary heart disease, “it’s not okay to separate the heart disease and cholesterol claims,” according to the FDA.

The FDA also takes issue with claims from a website General Mills advertises on Cheerios boxes. For instance, whole-grain foods can’t be linked alone to helping with heart disease, but is supposed to mention fiber, fruits, vegetables, and a low-fat diet.

In this case, the false claims are subtle, but maybe that makes it worse because it seems all the more sneaky.

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Cheerios Makes Faulty Health Claims

Studies have proven that those who eat breakfast routinely are less likely to be overweight, less likely to binge during the remainder of the day, and able to leap tall buildings in a single bound. (I’m kidding – I made that last part up. It’d be great if it was true, though – just think of how quickly you could make it to work every day!) You know that you SHOULD eat breakfast – you’ve read the reports, seen the information, and believe in it. But what can you eat in the two minutes you have between carpools and kids, briefcases and hair brushing? Try one of these ideas the next time you have to choose between breakfast and tardiness.

• Instant oatmeal with a scoop of protein powder and a handful of nuts and dried fruits
• A fruit smoothie – fruit and veggie juice, blended with protein powder, yogurt and frozen fruits
• A low-fat muffin with a spoonful of peanut butter
• Yogurt topped with a handful of granola
• A nut butter sandwich with a banana
• Scrambled eggs tucked into a microwaved tortilla with crumbled soy bacon – trust me, the Morning Star farms version is so yummy and quick you’d never know the difference!
• Instant oatmeal swirled together with either peanut butter OR canned pumpkin.  Add a dash of cinnamon.
• If you have the time, try one of our many healthy breakfast recipes.

What’s your favorite “I can’t believe I slept so late!” breakfast?

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Healthy Breakfast Ideas for an on-the-go Lifestyle

1) Kashi Go Lean: We love the folks at Kashi, particularly because their cereals are filled with whole grains, fiber and protein. One cup of Kashi Go Lean contains 140 calories, 10 grams of fiber and 13 grams of protein.

2) Special K Red Berries: Crunchy, sweet and lo-cal – you can’t ask for more in a cereal. Coming in at just 110 calories per cup, Special K is a great way to start your day.

3) Post Total: It’s a crunchy, sweet and satisfying way to get in 100% of your daily vitamins and minerals.

4) Cheerios: This stand-by is a favorite of kids and adults for good reason. With 110 calories per cup, 3 grams of fiber and super low in sugar, pop a few blueberries in your bowl and you’re good to go!

5) Chex: We love the Multi-Bran Chex with 160 calories per 3/4 cup, 6 grams of satiating fiber, 90% of your iron needs and 100% of your folic acid requirements, but any of the Chex flavors are winners. Rice Chex are a great alternative for those with gluten allergies.

The Not-So-Good List

1) Quaker Oats Natural Oat and Honey Granola: This cereal sounds healthy but with 210 calories, 6 grams of fat and 12 grams of sugar per a mere 1/2 cup serving, you might be better off eating a Pop Tart (but don’t eat that either!).

2) Post’s Golden Crisps: While its calories and fat content aren’t that weighty, Post’s Golden Crisps miss the mark when it comes to sugar. One 3/4 cup serving contains 14 grams of sugar, which is like adding 3.5 teaspoons of the sweet white stuff on top of your cereal bowl.

3) Cap’n Crunch: Sure you fought with your mom to buy it when you were younger (and most of us still have a hankering for it), but this sugar-laden cereal contains a whopping 12 grams of sugar per 3/4 cup serving and less than one gram of fiber.

There are almost too many choices when it comes to cereal, but by reading nutrition labels carefully and using a measuring cup when you pour it into a bowl, cereal can be a super nutritious quick-meal or snack.

Happy Noshing!

Don’t miss our editor’s pick for a sixth super healthy, super yummy cereal. Check-out [Me] & Goji - you make it, they provide the natural and organic ingredients!

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The Best (and Worst) Breakfast Cereals

You could stroll down the grocery aisle and choose your same ‘ole familiar box of cereal, made by someone you don’t know and the only creative input you have is which bowl to pour it in. Or, you could make your own. The folks at [Me] & Goji have re-inspired breakfast, giving you a fun, hands-on approach to breakfast with natural and organic ingredients.

The [Me] & Goji site creates an interactive environment where you custom build your own cereal, you even get to name it! It works like this:

1. Choose your cereal name. We chose [DietsInReview] & Goji.

2. Choose your cereal base. You’ll make a selection of your favorite base from six varieties, including Samurai Wheat, Flaxed and Flaked and Granola. We chose Samurai Wheat, a sugarless mini wheat.

3. Choose your mix-ins. This is where it gets interesting. There are 17 mix-ins to choose from, including oat bran, cinnamon, chocolate chips, quinoa or choco cranberries. We chose cacao nibs.

4. Choose your fruits. There are 15 choices here and go from the ordinary (raisins, cherries, or blueberries) to the extraordinary (goji berries, currants, mango or coconut. We chose dried cherries, and they are plump and delicious.

5. Choose your nuts. Add some crunch to your custom cereal and choose from 15 seeds and nuts, like pumpkin or sesame seeds and macadamia, pistachios or soy nuts. We chose sliced almonds.

6. Go green and order. [Me] & Goji gives you the opportunity to pay $1.00 (toward the Bonneville Environmental Foundation) to “more than offset” the CO2 emissions generated by the creation and delivery of your cereal.

After that, your cereal delivers in this convenient capsule, which is hand-signed by the person who handmade your custom cereal. It’s really pretty cool. Not to mention scrumptious! I like my cereal sans sugar, so I only add a little skim milk and it’s a filling breakfast I feel good about eating.

You will pay more than you would for the grocery store variety (our blend was $9.65), but the flavor and health factor are certainly worth it.

Save 10% on your [Me] & Goji order now. Submit coupon code DIR10 at checkout. Expires 3/8/09.

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We Love Custom Cereal from Me & Goji

The DDSmart menu from Dunkin' Donuts offers egg white flatbread sandwiches and fruit smoothies.

Similar to Starbucks, Dunkin’ Donuts is doing their best to appeal to those of us who love donuts and coffee, but can’t eat them everyday. So to keep up with America’s effort to trim our waistlines, Dunkin’ Donuts has baked up some healthier breakfast and coffee options that won’t sabotage our daily calorie quota. But don’t worry, your favorite Bavarian Kreme donut isn’t going anywhere.

Here’s the new DDSmart menu:

• Egg White Flatbread Sandwiches: These yummy and perfectly toasted sammies come in two flavors: veggie or turkey sausage. Each one contains less than 300 calories and 25% less fat than other breakfast sandwiches.
• English Muffin Sandwiches: You can nosh on the Dunkin’ Donuts version of the Egg McMuffin for about 300 to 350 calories. These are served with a fluffy egg, slice of cheese and ham for the non-vegetarians.
• Multigrain Bagel: With 16 grams of protein and 10 grams fiber, it is nutritious, but it also sports 400 calories.
• Reduced-fat Blueberry Muffin: Yes, it’s reduced fat, but this yummy pastry contains 450 calories and 10 grams of fat so you might want to split it with someone.
• Lite Lattes: Choose from a number of hot or iced coffee drinks made with skim milk and slurp up only 25 to 70 calories for each small serving.
• Coffee Coolatas: This milkshake-java combination sports only 140 calories for a small made with skim milk. Yum!!!
• Reduced-Calorie Fruit Smoothies: These cool and tart options contains 25% less sugar and calories than most fruit smoothies.

I recently picked up a Dunkin’ Donuts flatbread sandwich and Lite Latte. The flatbread tasted almost too decadent to be eating so early in the morning and for only 290 calories. I give it an enthusiastic thumbs up!

With low-cal breakfast sandwiches, bagels packed with protein and lattes without the fat, maybe Dunkin’ Donuts’ better-for-you choices really do keep you running.

Happy Noshing!

Try a DDSmart menu item for free! We’re giving one MyDIR member a Dunkin’ Donuts $5.00 gift card. Sign-up for MyDIR today to be eligible!

Dunkin’ Donuts generously provided Heather with sample product, but this review is her own opinion and was not sponsored in any way.

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The Skinny on Dunkin’ Donuts DDSmart Menu