A study by the National Heart, Lung and Blood Institute found that children who included cereal in their breakfast were more likely to have a healthy weight than those who did not. Researchers have also found that children who included cereal at breakfast were at lower risk for being overweight.

But what if you have family members who insist on sugary cereals? Try mixing a healthier type of cereal with the less nutritious cereal and use low-fat or fat-free milk. By mixing their preferred cereal with a healthier type, you are showing them two things: (1) you will allow them to eat their favorite foods, and (2) healthier food tastes okay. Eventually you may be able to wean them off the junk food.

A creative way to turn plain cereal into a sweet cereal for picky family members is to add berries or slices of banana, peach, mango, apple or pear. Or you may try adding a teaspoon of powdered milk, which can sweeten the cereal without adding sugar.

Consider making your own cereal. For example, combine slow-cooked oatmeal, walnuts, fresh or frozen blueberries, ground flaxseed, ground toasted soybeans, ground pumpkin seeds, wheat germ, cinnamon and a little salt. It microwaves in just five minutes and is nutritious, tasty and filling. You can get these ingredients in many supermarkets, not just health food stores. Keep a batch of the dry mixture in the fridge and you'll always have a quick and satisfying start to the day.

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