Breakfast cereals are not just for breakfast anymore. Cereals have become a popular food item for lunch, as a snack and even as part of dinner.

Choosing the right cereal can make a big difference in your health. Cereals should be high in fiber and low in added fat and sugar. However, some cereals are low in the things you want and high in the things you don't want.

For instance, you may not think granola cereal is high in fat, but it can add a whopping 28 grams of fat per half-cup serving (and that's before adding milk). Choose low-fat granola, which adds just 2 to 3 grams of fat per half-cup serving. Or add a little healthy fat to your cereal, such as walnuts or almonds, which add a feeling of fullness and reduce midmorning hunger.

Some tips for buying nutritious hot or cold cereals:

• Always check fiber content. A general rule of thumb is to buy a cereal with at least 2.5 grams of fiber per serving.
  
  
• Check the nutrition facts panel and make certain that a cereal contains at least 25 percent of all the vitamins and minerals listed in the panel.
  
  
• Look for the words "whole grain." This type of grain includes the most nutrients and other healthful components, including fiber.
  
  
• Choose cereals with raisins, a good source of fiber. Raisins are considered by some to be nature’s candy because of their naturally sweet flavor. The sugar raisins provide is far less than the sugar contained in sweetened or frosted cereals.