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" For dieters, every day is a calorie minefield. But there&amp;#039;s one meal you can easily have full control over: breakfast. Carve out a calorie safe zone each morning by starting the day with a warm, whole-grain cereal. Skip the sweetened, flavored types \u2014 they pack loads of sugar and extra calories. Try these nutritious choices instead. Whole-Oat Cereal Nutrition edge: Rich in soluble fiber, which is linked to lower cholesterol. What to put in your cart: All oats are whole grain; the difference is in their particle size. If you prefer finer-cut oats, which cook quickly, try Quaker Instant Oatmeal. For thick, &amp;quot;steel-cut&amp;quot; oats, which are chewier than their thin-cut counterparts, consider brands like Arrowhead Mills, McCann&amp;#039;s, and Quaker. Another healthy option: Oat bran, which is lower in protein but higher in heart-healthy fiber than whole oats. Whole-Wheat Cereal Nutrition edge: Rich in insoluble fiber, which may reduce the risk for heart disease. It also speeds up the digestive tract. What to put in your cart: The old Cream of Wheat you grew up on may be comforting, but it&amp;#039;s not made with whole grains and offers virtually no fiber. Fortunately, there are whole-grain versions that can be equally satisfying \u2014 for example, Wheatena, which is a mix of processed wheat, wheat bran, and wheat germ (5 g fiber per serving). Also worth considering: Mother&amp;#039;s Whole Wheat and Cream of the West Roasted Wheat \u2014 both 100% whole-wheat cereals. (Note: Cream of the West isn&amp;#039;t as widely distributed as the others, but you can find it at creamofthewest.com.) Multigrain Cereal Nutrition edge: Offers a mix of soluble and insoluble fibers. Since each whole grain in a multigrain cereal offers slightly different vitamins, minerals, and phytonutrients, you&amp;#039;ll get a well-rounded mix of nutrients. What to put in your cart: Arrowhead Mills 4 Grain Plus Flax is among the most fiber-rich hot cereals available. Its whopping 9 g fiber per serving come courtesy of flax seeds plus four whole grains: wheat, rye, barley, and oats. Another great choice is Vermont Morning Multigrain Hot Cereal (Original and Wheat-free), which has 7 to 8 g fiber per serving. If you don&amp;#039;t find the brand in your grocery store, buy it at vtmorning.com. Other healthy choices: Arrowhead Mills Organic 7 Grain, Mother&amp;#039;s Multigrain, and Bob&amp;#039;s Red Mill 7 Grain Cereal (bobsredmill.com). Kashi GoLean Creamy Truly Vanilla has added sugar \u2014 a little over a teaspoon \u2014 but it has less than many flavored cereals, with an impressive 7 g fiber. Want to add some flavor to your hot cereal? Try the following:  Cook it in nonfat or soy milk  Add chopped apples, pears, or a banana during cooking  Add raisins, dried apricots, dried figs, or other dried fruit  Top with walnuts or other unsalted nuts  "^^<http://www.w3.org/2001/XMLSchema#string>
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