Have you ever wandered through the aisles of a supermarket looking for breakfast cereal and looked around dazed? These days there are plenty of options to choose from, our favourite celebs endorse their own brands. Have you tried the 2 week challenge like Deepika Padukone and eaten a bowl of Special K for breakfast and dinner? The ad shows her ultra slim waist as a result of 2 bowls of cereal for 2 weeks and we say yes! That's just what I want! Quick fix! Instant results! Or has the same brand which roped in Lara Dutta encouraged us to eat their cereal and ‘be special'?

Despite these claims we need to be informed on how we can make healthy choices.

We are aware that we need to cut down on sugar and simple carbohydrates. Words like ‘low sugar', ‘added fiber', ‘with real fruit' and ‘whole grain' immediately catch our eye and register as ‘healthy' choices.

However you need to keep some simple rules in mind. The cereal should contain a serving of whole grains (16g) or at least have a whole grain listed as the first ingredient, be relatively low in sugar (5g or less), be a good source of fiber (3g or more per serving), be low in sodium (<240 mg/ serving) and be free of artificial colours, dyes and if possible flavours. Watch out for hydrogenated oils and chemical preservatives as these strictly have no place in a healthy diet! A reduced sugar brand can replace high amounts of sugar with nature identical flavours or even with a refined carbohydrate so look at the fine print to know what is actually in the product. Words like high fructose corn syrup means that there is some source of sugar in the cereal.

• Choose whole grains like All Bran, oats, plain muesli
• Choose a variety with no added sugar. You can add sliced fruit or dry fruit instead of sugar to make your cereal sweet
• Add skimmed milk or soymilk along with nuts for a boost of protein
• Never have oats alone, always include a source of protein to keep you feeling fuller for longer.

Though cereals may be an easy and convenient way to get through a rushed morning, remember that your body needs a variety of nutrients. Opt for other healthy breakfast dishes as well. Indian breakfasts (provided they are made with less oil and ghee) are some of the healthiest available. Focus on good nutrition and exercise and do not be fooled by advertising claims. A healthy balanced diet is important for good health and cannot be limited to just 2 bowls of cereal (no matter how healthy) in a day.