Hot cereals: an end to breakfast boredom.

A little bored with your morning routine? Take a stroll down the hot cereal aisle. It's no longer a choice between the white guy in the blue hat on Quaker Oatmeal and the black guy in the white hat on Nabisco Cream of Wheat.

Manufacturers are tripping over each other to make hot cereal seem more nutritious, convenient, even fun. That makes it tougher to figure out which are the healthiest. But it's worth the trouble.

Hot cereal can be a terrific source of whole grains and fiber with little or no fat, salt, or sugar ... if you choose the right ones.

1. Look for whole grains. It's not just the fiber. Whole grains also supply nutrients and phytochemicals--like magnesium, selenium, copper, manganese, vitamin E, and phenolic acids--that may protect against cancer, heart disease, and diabetes.

But food labels don't always advertise which cereals are whole grain and which aren't. For example, oatmeal (regular, instant, or any other kind), cream of rye, and Wheatena. are whole grain. Cream of wheat, cream of rice, and grits aren't. But few of the front labels say so (sometimes the ingredient lists do).

And the claims that are on the packages can be tricky. For example, Nabisco Cream of Wheat boxes feature a "good for a healthy heart banner (because it's low in fat and cholesterol).

The front of Wheatena's package has nothing more than a modest "high-fiber" claim. But it's also low in fat and cholesterol, and it's healthier than Cream of Wheat. (The small print on the back of Wheatena's package says that high-fiber grains, fruits, and vegetables may cut the risk of cancer, but many shoppers will miss it.)

And unlike multigrain breads, most multigrain hot cereals are all or mostly whole grain.

Like their cold cousins, many hot cereals--especially the instant and flavored varieties--are fortified with four to eight vitamins and minerals. That's good, because many people don't get enough of some of them, like folate and vitamin B-6.

But added vitamins don't make a refined or sweetened cereal healthier than an unfortified, whole grain one.

2. Find the fiber. The National Cancer Institute recommends 20 to 35 grams of fiber a day from fruits, vegetables, and whole grains. The American Heart Association says 25 to 30 grams.

Does it matter what kind? Quaker's labels and ads claim that "soluble fiber from oatmeal ... may reduce the risk of heart disease." Studies show that eating three grams of soluble fiber every day can lower blood cholesterol modestly--about five percent. But you'd have to eat one serving of oat bran cereal--or two to three servings of oatmeal--every day to get that much soluble fiber.

What's more, the insoluble fiber in many cereals helps prevent constipation, diverticulosis, and possibly colon cancer and diabetes. And most cereals have both anyway.

The best strategy: the more fiber, the better, regardless of the kind. Most whole grain cereals have at least four grams. The exceptions are ones with small serving sizes (like small packets of instant oatmeal) and sweetened cereals (like Quaker Instant Oatmeal Kids' Choice) that are 30 to 40 percent sugar.

3. Watch the sugar. The healthiest way to eat cereal is to add your own fruit (and maybe fat-free or 1% milk) to an unsweetened whole grain cereal like Wheatena. oatmeal, oat bran, or Roman Meal. It takes a minute to toss some sliced banana, peaches, (fresh or frozen) berries, or a handful of raisins or dried apricots into your bowl (see "Tip of the Month," back cover). That way, you know how much fruit you're getting.

When cereal companies do the sweetening, you never know. Ads for Quaker Kids' Choice Fruit Madness and other instant oatmeals boast "now more fruit!" But the company won't say how much fruit that is.

Whether it's Quaker, Nabisco, or health food store brands--like Dr. McDougall's, Arrowhead Mills, or Fantastic Foods--you typically get more sugar than fruit, at least when the cereal is dry. The label may say crystallized or unbleached cane juice, cane sugar, real maple sugar, or brown sugar. But as far as your body's concerned, it's still sugar, not fruit.

If you want a sweetened cereal, look for "sugars" on the "Nutrition Facts" label. Since you can't tell how much is from the added fruit, assume that it's minimal and choose a brand with the lowest number. (When we counted the raisins in Quaker Raisins & Spice and Cinnamon Raisin Strudel, we found only about a tablespoon per packet. That's a quarter of a serving.) The less sugar the company adds, the more likely you are to add your own fruit.

The trick is that some cereals have more sugar because the serving size is larger. That's why we made our sugar criteria independent of serving size. Best Bites get no more than 20 percent of their calories from sugar.

Other than the unflavored brands, only Arrowhead Mills and Erewhon Oatmeal (instant) and Lundberg or Roman Meal (non-instant) met that cut-off. Most flavored brands were 30 to 40 percent sugar, No way you'd add more fruit to those.

On the other hand, if you're not going to eat whole grain cereal for breakfast unless it comes out of the package sweet, you're better off with the sweetest oatmeal or multigrain cereal than with refined cereals like Frosted Flakes or Froot Loops.

RELATED ARTICLE: Hot'n Healthy

"Best Bites" have whole grain as the first ingredient and contain no more than 200 mg of sodium per serving. They also get no more than 20 percent of their calories from sugar.

Within each category, cereals are ranked from most to least fiber and then from least to most sugar. The number of cups of dry non-instant cereal in a serving is in parentheses following each name.

Instant Hot Cereals (1 package)
                                                 Calories   Fiber(g)

        Dr. McDougall's Instant Hot Cereal(1)       220        6
        Fantastic Foods Hot Cereal(1)               200        5
        Safeway Select Healthy Advantage(1)         190        5
[check] Erewhon Instant Oatmeal with Added          130        5
          Oat Bran
[check] Mother's Instant Oatmeal                    150        4
        Arrowhead Mills Instant Multigrain          150        4
          Cereal, Banana Nut
[check] Arrowhead Mills Instant Multigrain Cereal   100        3
[check] Quaker Instant Oatmeal, regular             100        3
[check] Erewhon Instant Oatmeal, flavored(1)        130        3
[check] Roman Meal Instant Cream of Rye             100        3
        Roman Meal Instant Apple Cinnamon           110        3
        Roman Meal Instant Raisin Date-Nut          120        3
        Quaker Instant Oatmeal, Kids' Choice(1)     160        3
        Quaker, Quick`N Hearty Oatmeal,             160        3
          flavored(1)
        Quaker Instant Oatmeal, flavored(1)         150        3
        Safeway Instant Oatmeal, flavored(1)        150        3
        Nabisco Instant Multigrain Hot Cereal,      150        3
          flavored(1)
[check] Arrowhead Mills Instant Oatmeal, regular    110        2
[check] Quaker Quick `N Hearty Oatmeal, regular     110        2
[check] Safeway Instant Oatmeal, regular            100        2
[check] Arrowhead Mills Instant Oatmeal,            130        2
          flavored(1)
[check] Roman Meal Instant Multi-Grain              100        2
        Quaker Instant Oatmeal, Fruit & Cream(1)    140        2
        Safeway Instant Oatmeal, Fruit & Cream(1)   130        2
[check] Arrowhead Mills Instant Rice Cereal         100        1
        Nabisco Instant Cream of Wheat,             100        1
          Original(*)
        Quaker Instant Grits(1)(*)                  100        1
        Arrowhead Mills Instant Apple Spice         150        1
          Rice Cereal
        Nabisco Instant Cream of Wheat,             130        1
          flavored(1)(*)
                                                    Sugar     Sodium
                                                (% of cals.)    (mg)

        Dr. McDougall's Instant Hot Cereal(1)        31         200
        Fantastic Foods Hot Cereal(1)                27         240
        Safeway Select Healthy Advantage(1)          30         240
[check] Erewhon Instant Oatmeal with Added            3           0
          Oat Bran
[check] Mother's Instant Oatmeal                      3           0
        Arrowhead Mills Instant Multigrain           24         200
          Cereal, Banana Nut
[check] Arrowhead Mills Instant Multigrain Cereal    00
[check] Quaker Instant Oatmeal, regular              80
[check] Erewhon Instant Oatmeal, flavored(1)         15          90
[check] Roman Meal Instant Cream of Rye              16           0
        Roman Meal Instant Apple Cinnamon            25           5
        Roman Meal Instant Raisin Date-Nut           27           5
        Quaker Instant Oatmeal, Kids' Choice(1)      33         200
        Quaker, Quick`N Hearty Oatmeal,              34         270
          flavored(1)
        Quaker Instant Oatmeal, flavored(1)          37         230
        Safeway Instant Oatmeal, flavored(1)         40         240
        Nabisco Instant Multigrain Hot Cereal,       41         180
          flavored(1)
[check] Arrowhead Mills Instant Oatmeal, regular      4           0
[check] Quaker Quick `N Hearty Oatmeal, regular       4         150
[check] Safeway Instant Oatmeal, regular              8         190
[check] Arrowhead Mills Instant Oatmeal, flavored    15          20
[check] Roman Meal Instant Multi-Grain               16           5
        Quaker Instant Oatmeal, Fruit & Cream(1)     33         170
        Safeway Instant Oatmeal, Fruit & Cream(1)    38         170
[check] Arrowhead Mills Instant Rice Cereal           0           0
        Nabisco Instant Cream of Wheat,               0         170
          Original(*)
        Quaker Instant Grits(1)(*)                    0         390
        Arrowhead Mills Instant Apple Spice          27           0
          Rice Cereal
        Nabisco Instant Cream of Wheat,              39         190
          flavored(1)(*)

Non-instant Hot Cereals
                                                Calories   Fiber (g)
[check] Arrowhead Mills Oat Bran (1/3 cup)         150         7
[check] Roman Meal Multi-Grain (1/3 cup)           130         6
[check] Arrowhead Mills Cracked                    140         6
          Wheat (1/4 cup)
[check] Arrowhead Mills 4 Grain Plus               150         6
          Flax (1/4 cup)
[check] Kashi Breakfast Pilaf (1/2 cup)            170         6
[check] Arrowhead Mills Bits O'Barley (1/3 cup)    140         6
[check] Mother's or Quaker Oat Bran (1/2 cup)      150         6
[check] Roman Meal Cream of Rye (1/3 cup)          110         5
[check] Roman Meal Cream of Rye with Oats          120         5
          & Barley (1/3 cup)
[check] Arrowhead Mills 7 Grain (1/3 cup)          140         5
[check] Wheatena (1/3 cup)                         150         5
[check] Erewhon Oat Bran with Wheat                170         5
          Germ (1/3 cup)
[check] Mother's or Quaker Multigrain (1/2 cup)    130         5
[check] Roman Meal Cream of Rye with               120         5
          Raisins (1/3 cup)
[check] Mother's Whole Wheat Hot                   130         4
          Natural (1/2 cup)
[check] Oats (any brand), quick, rolled, or
          steel cut (1/2 cup)                      150         4
[check] Roman Meal Raisin Date-Nut (1/3 cup)       140         4
[check] Roman Meal Apple Cinnamon (1/3 cup)        120         4
[check] Quaker Whole Wheat (1/2 cup)               130         4
[check] Lundberg Organic Hot'n Creamy              190         3
          Rice (1/3 cup)
        Lundberg Hot'n Creamy Rice,                190         3
          flavored (1/3 cup)(1)
[check] Arrowhead Mills Wheat-free 7               120         2
          Grain (1/4 cup)
        Quaker Old Fashioned or Quick              140         2
          Grits (1/4 cup)(*)
[check] Arrowhead Mills Rice & Shine (1/4 cup)     150         2
        Arrowhead Mills Bear Mush (1/4 cup)(*)     160         2
        Nabisco 10 Minute Cream of                 120         1
          Wheat (3 Tbs.)(1)(*)
        Arrowhead Mills Corn Grits (1/4 cup)(*)    140         1
        Nabisco 1/2 Minute Cream of                170         1
          Rice (1/4 cup)(*)
[check] Erewhon Brown Rice Cream (1/4 cup)         170         1
        Nabisco 21/2 Minute Cream of               120         1
          Wheat (3 Tbs)(*)
[check] Best Bite. (1) Average of all flavors. (*) Not whole grain.

                                                  Sugar       Sodium
                                              (% of cals.)     (mg)

[check] Arrowhead Mills Oat Bran (1/3 cup)          0            0
[check] Roman Meal Multi-Grain (1/3 cup)            0            0
[check] Arrowhead Mills Cracked                     0            0
          Wheat (1/4 cup)
[check] Arrowhead Mills 4 Grain Plus                0            0
          Flax (1/4 cup)
[check] Kashi Breakfast Pilaf (1/2 cup)             0           20
[check] Arrowhead Mills Bits O'Barley (1/3 cup)     3            0
[check] Mother's or Quaker Oat Bran (1/2 cup)       3            0
[check] Roman Meal Cream of Rye (1/3 cup)           0            0
[check] Roman Meal Cream of Rye with Oats           0            0
          & Barley (1/3 cup)
[check] Arrowhead Mills 7 Grain (1/3 cup)           0            0
[check] Wheatena (1/3 cup)                          0            0
[check] Erewhon Oat Bran with Wheat                 2            0
          Germ (1/3 cup)
[check] Mother's or Quaker Multigrain (1/2 cup)     3           10
[check] Roman Meal Cream of Rye with                1           70
          Raisins (1/3 cup)
[check] Mother's Whole Wheat Hot                    0            0
          Natural (1/2 cup)
[check] Oats (any brand), quick, rolled, or
          steel cut (1/2 cup)                       3            0
[check] Roman Meal Raisin Date-Nut (1/3 cup)        1           10
[check] Roman Meal Apple Cinnamon (1/3 cup)         1           35
[check] Quaker Whole Wheat (1/2 cup)                1           50
[check] Lundberg Organic Hot'n Creamy               0            0
          Rice (1/3 cup)
        Lundberg Hot'n Creamy Rice,                 2           30
          flavored (1/3 cup)(1)
[check] Arrowhead Mills Wheat-free 7                0            0
          Grain (1/4 cup)
        Quaker Old Fashioned or Quick               0            0
          Grits (1/4 cup)(*)
[check] Arrowhead Mills Rice & Shine (1/4 cup)      0            0
        Arrowhead Mills Bear Mush (1/4 cup)(*)      0            0
        Nabisco 10 Minute Cream of                  0            0
          Wheat (3 Tbs.)(1)(*)
        Arrowhead Mills Corn Grits (1/4 cup)(*)     0            0
        Nabisco 1/2 Minute Cream of                 0            0
          Rice (1/4 cup)(*)
[check] Erewhon Brown Rice Cream (1/4 cup)          0           30
        Nabisco 21/2 Minute Cream of                0           90
          Wheat (3 Tbs)(*)

[check] Best Bite. (1) Average of all flavors. (*) Not whole grain.

Source: Manufacturers. The use of information from this article for commercial purposes is strictly prohibited without written permission from CSPl.