Cherokee Nation provides food to children and elders
The Cherokee Nation's Senior Nutrition Program provides seniors across the 14-county reservation with weekly meals and opportunities to fellowship with others.
'We opened our first original site here 13 years ago, and now, just 13 years later, we are serving 771 individuals, and I am just so pleased with that,' District 11 Councilor Kendra McGeady said.
She said that food sovereignty and the ability to meet your nutritional needs matter in many ways.
'This serves as a hub for fellowship and community, and I think that all those things play into the health and wellness of our citizens,' McGeady said.
Cherokee Nation's Nowata Food Distribution Program, which operates in the same facility as the Senior Nutrition Program, serves eligible families nutritious foods and operates in a grocery store environment that allows participants to shop in a comfortable and familiar setting.
The Nowata Food Distribution facility serves over 400 homes and 8,400 people through in-person and home-delivered meals annually.
The new upgrades and expansion of the facilities are an investment of $2.8 million from the Cherokee Nation.
'These improvements to the Nowata Food Distribution Store and Senior Nutrition Site have been a long time coming. It's an incredible feeling knowing that we need to expand, because that means that Cherokees are utilizing these facilities in this community and surrounding communities,' said Principal Chief Chuck Hoskin Jr.
The Nowata facility houses the tribe's senior nutrition site and food distribution store, which started operating in 2012. The new expansion to the building includes a 1,500-square-foot warehouse, a 400-square-foot conference room, a 500-square-foot dining expansion for the senior nutrition program, and a 1,500-square-foot freezer/cooler.
Cherokee Nation is also helping the tribe's youngest citizens with its Summer EBT program, known as 'Sun Bucks. ' This program, offered through Cherokee Nation Public Health's Nutrition Programs, helps families buy nutritious foods during summer.
Cherokee Nation expects to serve an estimated 50,000 children this summer, serving all eligible applicants, whether Cherokee or non-Cherokee citizens.
Qualifying families will receive $120 in food benefits per child on one benefit issuance on an EBT card, which works like a debit card.
Participation in this program will not impact other government assistance participants may receive.
The deadline to apply is August 30.
Copyright 2025 Nexstar Media, Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
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Yahoo
3 hours ago
- Yahoo
The 5 best vitamin E supplements in 2025, according to a dietitian
Vitamin D and magnesium may get all the buzz, but vitamin E deserves attention too. This fat-soluble vitamin helps protect your body, supporting the immune system and reducing inflammation. And while most healthy adults can get enough of this key nutrient through food, the best vitamin E supplement can be a helpful tool for people with restrictive diets or those managing certain conditions. But first, what exactly is vitamin E? "Vitamin E is a powerful antioxidant that helps protect your cells from damage caused by free radicals," says Lauren Manaker, RDN, LD and owner of Nutrition Now Counseling. "It also supports your immune system, helps maintain healthy skin and plays a role in keeping your blood vessels functioning properly." In other words? "Think of it as a protective shield for your body's cells," says Manaker. And that's not all. According to Seema Shah, RD and owner of SeemaShahRD Whole Nutrition, vitamin E may also reduce both the intensity and length of menstrual cramp pain. You can find vitamin E naturally in foods like nuts, seeds and plant-based oils, as well as supplements. While not necessary or appropriate for everyone, vitamin E supplements may be helpful for people with very restrictive diets, increased nutritional needs or certain conditions that affect the body's ability to digest and absorb fat, such as: Cystic fibrosis Crohn's disease Celiac disease Cholestasis Abetalipoproteinemia (a rare genetic disorder) Ataxia and vitamin E deficiency (AVED, an inherited disorder) Table of contents Best overall vitamin E supplement More vitamin E supplements we like for 2025 Comparison table How much vitamin E do you need? Synthetic vs. natural vitamin E: What's the difference? How to choose the best vitamin E supplement for you Potential side effects and safety concerns How we tested Other products we tested FAQs Meet our experts A note on supplements The products included on this list are dietary supplements. Statements about these products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Dietary supplements are not appropriate for everyone and may interact with other supplements or medications, so talk to your health care provider before adding a dietary supplement to your routine. Best overall vitamin E supplement (back to top) More vitamin E supplements we like for 2025 (back to top) Comparison table Here's a quick side-by-side comparison to help you decide which vitamin E supplement might be right for you: Form Dose Amount per serving Standout features Life Extension Super Vitamin E Soft gel 1 per day 268 mg Easy to swallow Third-party tested Affordable NOW Foods Vitamin E-200 Soft gel 1 per day 134 mg Affordable Easy to swallow ISO-certified labs Doctor's Best Vitamin E Soft gel 2 per day 13.4 mg Third-party tested Includes tocotienols The Vitamin Shoppe Dry Vitamin E Capsule 1 per day 268 mg Oil-free Vegan-friendly Third-party tested Affordable A.C. Grace Company Unique E Soft gel 1 per day 268 mg Third-party tested Includes mixed tocopherols Minimal odor Affordable (back to top) How much vitamin E do you need? For healthy adults, it's recommended to consume 15 mg of vitamin E per day, unless you're lactating, in which case your needs are slightly higher at 19 mg per day. The good news is that most healthy adults are able to meet this goal through foods like nuts, seeds, peanuts and some fruits and vegetables. Here are some of the best sources of vitamin E and how much of this key nutrient they provide: Sunflower seeds: 1 ounce = 7.4 mg (49% DV) Almonds: 1 ounce = 6.8 mg (45% DV) Sunflower oil: 1 tablespoon = 5.6 mg (37% DV) Peanut butter: 2 tablespoons = 2.9 mg (19% DV) Spinach: 1/2 cup cooked = 1.9 mg (13% DV) Kiwifruit: 1 medium = 1.1 mg (7% DV) Because vitamin E is a fat-soluble vitamin, consuming excess amounts through supplements can be toxic. To reduce your risk of adverse effects, it's recommended to consume no more than 1,000 mg per day. (back to top) Synthetic vs. natural vitamin E: What's the difference? When shopping for supplements, it often feels like you need a dictionary — or good ol' Google — at your fingertips, and vitamin E supplements are no exception. Here are some terms you might come across, and what they actually mean: Tocopherols: Vitamin E isn't just a single nutrient — it's actually a whole family of antioxidant compounds. The most well-known members of this group are tocopherols, which come in several forms, including alpha, beta, gamma and delta. While alpha-tocopherol gets most of the spotlight (and is most common in supplements), blends that include other types may offer a wider range of antioxidant benefits. D-alpha tocopherol: Sometimes simply labeled as "natural vitamin E," d-alpha tocopherol is frequently found in vitamin E supplements and is the form that the Recommended Dietary Allowance (RDA) for vitamin E is based on. It's typically derived from plant oils and is "better absorbed, recognized and utilized by the body compared to synthetic," says Shah. Gamma-tocopherol: Another natural form of vitamin E, gamma-tocopherol is widely found in the diet and may offer unique benefits for protecting against damage caused by free radicals. Tocotrienols: Tocotrienols are the other major group in the vitamin E family. Although they're not as common in our diets — or as well studied — as tocopherols, research shows promise. A 2022 article in BioFactors suggests that tocotrienols may help protect against certain types of cancer. Similarly, a 2023 review in Cureus found they might support heart health. While these early findings are encouraging, more research is needed to fully understand the benefits of tocotrienols. Synthetic vitamin E (aka dl-alpha tocopherol): This form of vitamin E is made in a lab. While supplements containing this form are typically less expensive, synthetic vitamin E isn't as easy to absorb, meaning you may need to consume larger amounts to get the same benefits. (back to top) How to choose the best vitamin E supplement for you Not all vitamin E supplements are created equal, so knowing what to look for can help you choose a safe and effective option. Vitamin E type: Bioavailability matters when it comes to vitamin E, so it's worth choosing the natural form: Look for d-alpha tocopherol, d-alpha tocopheryl acetate or d-alpha tocopheryl succinate on the label. These are better absorbed than the synthetic version, dl-alpha tocopherol, which your body doesn't use as efficiently. While some early research suggests that other natural forms of vitamin E might offer extra benefits, d-alpha tocopherol is the most studied — and it's the form used to set the RDA. Dose: Adults need 15 mg of vitamin E per day, yet many supplements provide well over this amount. To reduce the risk of side effects, look for supplements with 540 mg (800 IU) or less — and never more than 1,000 mg — of natural vitamin E per day, unless recommended otherwise by a health care professional. Supplement form: Vitamin E supplements typically come in pill form, with soft gels being more expensive, but generally easier to swallow than tablets. That said, liquid, chewable and gummy versions also exist. Ultimately, the best form is the one you can take safely and consistently. Other ingredients: Especially if you have food allergies or follow a specific diet, make sure to review the ingredient list to ensure a supplement fits your needs. Manaker also recommends avoiding products with unnecessary fillers or additives. In other words? The shorter the ingredient list, the better. Third-party testing: To ensure a supplement contains what it claims to on the label, look for products that have been tested for purity and potency, ideally by a third-party organization like United States Pharmacopeia (USP) or NSF. Price: You don't need to splurge on the most expensive supplement. Instead, look for an option that fits your budget without compromising on key factors, like vitamin E type, ingredients and testing. (back to top) Potential side effects and safety concerns Vitamin E has a few important caveats to be aware of, as taking it in supplement form may not be safe or appropriate for everyone — especially when taken in high doses. It may increase bleeding risk: According to Dr. Erica Park, "taking high doses in supplement form, especially over 300 mg a day, can increase the risk of bleeding." For this reason, vitamin E supplements should not be combined with blood-thinning medications, like aspirin or warfarin, unless under medical supervision. It may interact with other medications: In addition to blood thinners, Park notes that vitamin E supplements may affect how well other medications, like tamoxifen or cyclosporine, work. "If you're on medications or going through cancer treatment, check with your doctor before taking vitamin E supplements," she says. It may cause side effects: Common side effects of vitamin E supplements include nausea, fatigue, headaches, diarrhea and stomach cramps. "Some people may also have skin reactions if using it in creams or oils," Park adds. It can be toxic: Excess vitamin E can build up in your body and have serious health consequences. To reduce this risk, avoid consuming more than 1,000 mg of vitamin E from supplements per day. (back to top) How we chose To guide the selection process, I consulted with two fellow registered dietitians and a medical doctor to get their expert take on what really matters when choosing a vitamin E supplement. As a registered dietitian myself, I also drew on my own clinical experience and knowledge of supplements to evaluate each product through both a scientific and practical lens. In total, I tested 18 vitamin E supplements from 11 different brands, reviewing each one carefully to bring you a list of the best options currently on the market. Since we couldn't directly test the long-term health benefits of each supplement (that kind of research would take months, if not years), we focused on practical factors you can evaluate right away, including: Ease of use: We evaluated how simple the packaging was to open, whether the instructions were clear and straightforward and how easy the soft gels or capsules were to swallow. Taste and aftertaste: We noted whether the supplement had any noticeable flavor or aftertaste and considered whether it might be unpleasant or off-putting for regular use. Form of vitamin E: We prioritized supplements that used the natural form of vitamin E (d-alpha tocopherol) and noted when products included additional natural tocopherols, which may offer broader antioxidant support. Dosage appropriateness: We assessed whether the vitamin E dosage stayed within safe limits—ideally 540 mg (800 IU) or less per serving — to minimize the risk of side effects from long-term use. Ingredient quality: We reviewed the full ingredient list for unnecessary fillers, artificial additives or allergens that might limit suitability for people with specific dietary needs. Overall value: We compared cost per serving across products to determine which options delivered the best balance of quality and affordability. Testing and transparency: We looked for products tested for label accuracy and purity, giving preference to those with third-party certification for added trustworthiness. (back to top) Other products we tested Not every supplement we tested made the final cut, but several came close — and could still be a solid choice depending on your needs. Here's a quick look at the vitamin E supplements that just missed our top list: NOW Foods Vegetarian Dry E-400: This budget-friendly vitamin E capsule is a solid option for those needing a dry (aka oil-free) formulation. It scored high in our testing thanks to its ease of use, lack of fishy odor and affordability. All NOW supplements undergo extensive in-house testing at ISO-accredited labs. However, because it isn't third-party tested, The Vitamin Shoppe's Dry Vitamin E earned our pick as the "best oil-free." NOW Foods E-400 With Mixed Tocopherols: Like NOW Foods' Dry E, this supplement performed well during testing. However, it isn't third-party testing, and we simply liked other products more. NOW Foods Vitamin E Oil: This vitamin E supplement is affordable and could be a good alternative for those who dislike pills. However, it was challenging to determine the exact number of drops dispensed, making it difficult to know if I was taking an accurate dose. The Vitamin Shoppe E 268 mg (400 IU): At just $0.16 per serving, this supplement nearly made our list as "best affordable" thanks to its small, easy-to-swallow soft gels and third-party testing for purity and potency. It features highly bioavailable d-alpha tocopherol plus mixed tocopherols for broader antioxidant support, though specific amounts aren't listed. Aside from a mild fishy odor common in gelatin-based capsules, it's a user-friendly, budget-friendly pick for daily vitamin E supplementation. The Vitamin Shoppe High Gamma Vitamin E With Mixed Tocopherols: While we liked the formulation and found the soft gels easy to swallow, this supplement had a strong fishy odor that was hard to ignore. KAL Vitamin E 200 IU: Kal supplements is a lesser-known supplement brand. Based in Utah, products are manufactured in the United States and feature carefully selected ingredients. I liked how easy the brand's vitamin E 200 IU supplement was to take and its minimal ingredient list. However, the product contains gelatin and isn't third-party tested for purity and potency. KAL Vitamin E 400 IU: This supplement was also easy to take, but there were other, more affordable options in this dosage range that were third-party tested for label accuracy. KAL Vitamin E 1,000 IU: High-dose vitamin E supplements may increase the risk of hemorrhagic stroke and are not recommended for most people. For this reason, they should only be taken under the guidance of a health care professional. If medically appropriate, this high-dose vitamin E supplement offers a potent, affordable and easy-to-swallow option with highly bioavailable d-alpha tocopherol. However, it's not third-party tested, has a mild fishy odor and isn't suitable for vegans. GNC Vitamin E: While very affordable, it contains the synthetic form of vitamin E (dl-alpha tocopherol), which is not as bioavailable. Nature's Bounty Vitamin E-1000 Pure dl-Alpha: Like the GNC supplement, this supplement contains the synthetic form of vitamin E, which is not as easily absorbed by the body. Metagenics Vitamin E Mixed Tocopherols: There's a lot to like about this vitamin E supplement: Third-party tested for purity and potency, d-alpha-tocopherol, mixed tocopherols and relatively short ingredient list. However, it isn't vegan-friendly and is significantly more expensive than other supplements we tried. Standard Process Cataplex E: This supplement contains a blend of vitamin E and selenium, which work together to support overall health. However, the dose of vitamin E provided is quite small — just 3.3 mg or 22% of the daily value. While it might be helpful for bridging gaps in an otherwise healthy diet, you could easily get this amount from food rather than spending money on a supplement. Oleaphen High Phenolic Olive Oil: Oleaphen High Phenolic Olive Oil is specifically formulated to be high in vitamin E, delivering 140 mg per 5 mL serving, along with heart-healthy polyphenols and phytosterols. It's a flavorful, vegan-friendly way to add a nutritious drizzle of vitamin E to meals, though its strong peppery taste and high cost may not work for everyone. Still, it's an excellent option for those seeking a natural, whole-food approach to boosting vitamin E intake. (back to top) FAQs What is the best form of vitamin E for absorption? "The best-absorbed form of vitamin E is called d-alpha tocopherol," says Park, adding that this is the natural form your body prefers. "It's even better absorbed when taken with a meal that has some healthy fat," she explains, "like avocado or olive oil." Keep in mind that many vitamin E supplements contain oil or another source of fat. If you have a condition that affects fat absorption, look for products labeled as "dry" vitamin E, a fat-free formulation designed to be gentle on the stomach. Should I take vitamin E with food? Yes, for optimal absorption, vitamin E should be taken with food, ideally a meal containing some fat. This is because vitamin E is a fat-soluble vitamin and requires fat for proper absorption in the body. (See our favorite healthy olive oils.) Can vitamin E help improve skin or hair health? Vitamin E plays an important role in maintaining healthy skin and hair, largely thanks to its antioxidant properties. A 2021 review in PLOS One found that people with inflammatory skin conditions like psoriasis, eczema and acne often had lower blood levels of vitamin E. In such cases, supplementation may help support skin health. However, for otherwise healthy individuals, the benefits of oral vitamin E for skin aren't well established — and when it comes to hair, research hasn't shown that taking vitamin E supplements leads to noticeable improvements. Do vitamin E supplements increase the risk for prostate cancer? An older study from 2011, known as the SELECT trial, raised concerns after finding a 17% increased risk of prostate cancer in men who took vitamin E supplements regularly for seven years. However, according to the National Cancer Institute, there's still not enough solid evidence to say whether vitamin E supplements increase the risk of prostate cancer. For personalized guidance, talk with a health care professional to determine whether vitamin E supplements are appropriate for you — particularly if you have a history of prostate cancer or are at increased risk. (back to top) Meet our experts Lauren Manaker, RDN, LD and owner of Nutrition Now Counseling Seema Shah, registered dietitian and owner of SeemaShahRD Whole Nutrition Erica Park, MD, MBA, FAAPMR, board-certified physician (back to top) Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
CNET
3 hours ago
- CNET
How to Make Protein Shakes Taste Better With These 6 Easy Tips
Protein is a an incredibly important part of a balanced diet. If you're chasing fitness goals or upping your protein intake, a protein shake can be the quickest and most effective way to fuel muscle recovery and growth. However, making it taste good is tricky. One wrong move and you're stuck sipping a drink that tastes like powdered cardboard. The good news is that a great tasting protein shake isn't hard to make. With a few smart tweaks and tasty yet healthy additions, you can turn your protein shakes into a daily treat you actually look forward to. Read on to find out the best ways to make your protein shake taste incredible. 1. Change the protein source Chia seeds add an earthy crunch and lots of plant-based protein. monstArrr/Getty Images While whey gets most of the attention (and rightfully so -- it enters your bloodstream faster than any other protein), there are other types that may be a bit more palatable. At the very least, you can opt for a 50/50 blend with varieties such as egg white and casein (milk-derived), as well as vegan options such as soy, pea, rice and hemp. Each boast different health benefits that can boost the shake's overall nutritional profile. Don't forget to add your favorite nut butters, as well as protein sources such as flax and chia seeds for even more health benefits. 2. Look to the spice rack Nutmeg, cinnamon and other warm spices can add depth to an otherwise bland shake. David Watsky/CNET Not only will spices like cinnamon and nutmeg mask (or even complement) the flavors of your shakes, they can also enhance them. Take cayenne pepper and chocolate, for instance. The spicy duo is a nod to Mexican hot chocolate and makes for a unique departure from plain ol' chocolate. Extracts and syrups can also play a pivotal role in upgrading your sipping experience, but exercise caution while pouring: Additions such as peppermint extract and coffee syrup are quite potent in small quantities and only require a tiny splash to make a big difference. Read more: The Best Pumpkin Spice Recipes We Tried 3. Swap the milk Nut milks can add creamy texture and nutty flavor to shakes. Taylor Martin/CNET Dairy milk is your best bet when it comes to all-around creaminess, but if you're lactose intolerant and/or rely solely on water, there is no need to torture your taste buds. Change up the liquid foundation by incorporating plant-based milks from nuts such as pistachios, hazelnuts, and cashews. These will impart more unique, complex flavors so that chugging feels a bit less one-noted. Read more: Soy and Nut Milks Can Still Be Called 'Milk,' FDA Says 4. Have protein shakes mirror your favorite snacks and desserts There are protein powders and add-ins that will turn your shake into replica of your favorite snack. David Watsky/CNET A little inspiration never hurt anyone, especially when you have a sludge-like base to work with. Break down the flavor profiles of your favorite snacks and desserts by capturing their essence in liquid form. A great example is adding strawberries to a peanut butter protein shake to create a peanut butter and jelly sandwich sipper. Another idea is to add oatmeal, cinnamon and raisins to a vanilla base for an oatmeal raisin cookie. The basic idea is to add some natural, healthy sweeteners to your drink to make it taste like a treat with no real downsides. With a bit of innovation and the proper range of ingredients, the possibilities really are endless. Experimentation can also be fun -- think of it as a science project for the mouth. Read more: Best Snack Box Subscriptions for 2025 5. Don't forget the fresh fruit When in doubt, reach for some berries. Driscoll's There's no single better way to add a lunch of fresh flavor to a shake or smoothie than fresh fruit. Most fruit work but berries are particularly well suited to shakes since they are high in flavor but low in sugar. Freeze your berries before blending for extra creaminess in the final result. Read more: Best Produce Delivery Services in 2025 6. Upgrade your blender The Ninja Twisti is our favorite blender for shakes and smoothies. David Watsky/CNET When it comes to protein shakes, achieving the perfect consistency is half the battle. Ice should be chopped up finely and distributed evenly to resemble the silky smooth slush of a delicious milkshake. While most standard personal blenders will get the job done, you'll want to invest in an appliance that gets the job done perfectly. Check out these tried-and-true blenders, as recommended by CNET editors. Some "best of" winners can also make protein-packed meals like soups and yogurts to add to your daily food pyramid. For shakes and smoothies specifically, I recommend the Ninja Twisti. Its spinning tampers are great at keeping sticky ingredients from clumping. FAQs Why can changing your blender help make a better protein shake? If your current blender isn't achieving the consistency you want, you can try distributing the ice more evenly before making your shake. If that doesn't work, though, trading in your old blender for a newer one might make the difference and get rid of the sawdust-like consistency that's bogging down your drinks. Should I use whey for my protein shake? Whey is the protein that enters your bloodstream the fastest, so if you want to make a purely utilitarian shake, it's your best bet. But changing up the protein source could make a much tastier shake -- some alternatives include soy, rice and hemp. How can I make a tastier protein shake? There are a couple of ingredients you can swap in or out of your protein shake to make it tastier without much effort. If you look to your spice rack, you'll find that adding a touch of cinnamon, nutmeg or chocolate can be a simple way to enhance the flavor of your shake. Incorporating plant-based milks can also help improve the flavor of your shakes, especially if you're lactose intolerant. What's an easy way to workshop a new protein shake? If you want to make a tasty new protein shake, you can try to make it mirror some of your favorite foods -- especially snacks. Peanut butter and strawberry, for example, produce a PB&J shake. It's worth experimenting with simple combos to find the shake that's right for you.
Yahoo
17 hours ago
- Yahoo
Is cereal good or bad for you? 11 best 'healthy' brands in Canada, ranked on sugar, fibre, protein and more
A dietitian says that regardless of healthiness, it's necessary to start your day by fuelling your body with food. If in the mad-dash morning rush you're managing to put any food in your stomach at all, registered dietitian Janine LaForte wants you to know you're doing all right. She knows breakfast is a challenge for those facing the consequences of the snooze button or racing against the arrival of the school bus. This stress, LaForte says, is particularly felt for families facing food insecurity, an interlocking barrier mounting up on top of regular morning hurley-burley. LaForte, who also owns Real Life Nutrition in Winnipeg, notes her personal ideal morning meal isn't breakfast cereal: 'It would be something like just an oatmeal, right? There's that one ingredient [and] you add in what you'd like.' This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle. However, she notes that cereal is an affordable, dependable choice to start the day for many: 'There are a lot of families who are struggling. And there's a lot of kids who don't want to eat breakfast. And cereal — and I will tell you, from my own personal experience — has been the go-to breakfast because it's quick. Kids are often rushing in the morning, and parents [are] as well.' Cereal, she says, is typically an easy, quick meal. 'If it's a matter of eating a bowl of cereal, even if it's something that you may deem not so 'healthy,' it's at least something that they're getting in before they go out the door. Or even as an adult goes out the door.' But with some cereals so laden with sugar that they border on candy, how can you make sure you're pouring yourself a bowl of goodness in those snatched A.M. moments? Here, LaForte guides us through what makes some cereals stack up better than others. Plus, keep scrolling for a nutritional comparison of some of the most popular 'healthy' cereal brands you can find in Canadian grocery stores. Fibre, sugar, balance: What to look for when shopping for cereal 'I think breakfast is a really good opportunity to get fibre in your diet,' LaForte says, adding that choosing higher-fibre cereal is an excellent starting point for a nutritious breakfast. Whole grains, of course, pack more fibre than their refined counterparts, so LaForte suggests checking ingredient lists to ensure what your cereal is made of. A 2015 study (the most recent stats available) from the American Journal of Clinical Nutrition shares LaForte's focus on fibre. It indicates that less than 25 per cent of Canadians age 19 and older get enough of the digestion-and-satiety-aiding nutrient daily. Making a bowl of cereal into a balanced meal with staying power also means topping the cereal with things like fruit, seeds, nuts or yogurt, LaForte adds. Think classic options like sliced bananas and blueberries, or even pumpkin seeds and Greek yogurt. She also adds that variety is the key to good nutrition, so switching up the toppings and the cereals themselves — say, trying one made from corn and then one made from wheat — helps ensure you're getting different nutrients into your overall diet. Then there's sugar, an ingredient LaForte says 'people tend to eat more [of] than they need to.' Comparing nutritional labels and going for the lower-sugar option is an effective method to make sure you're pouring a healthier bowl of cereal. But LaForte does note that since cereals are 'fortified with vitamins and minerals in Canada,' the sugary treats could be a source of nutrients for picky eaters and those facing food insecurity. While reducing added sugar where you can in your diet is an important part of healthy eating, so is ensuring that you're getting enough of key nutrients. Are popular 'healthy' cereal brands in Canada actually healthy? In the breakdown below, we've rounded up a variety of healthy cereals to see which ones are your best A.M. bet in terms of nutritional information per a one-cup serving — not including milk. It's worth mentioning that all of the cereals are sources of nutrients like potassium, calcium and iron, with a majority also having several vitamins. It turns out that Shredded Wheat is tough to beat with no sugar and a mere gram of fat alongside a high fibre and protein content. Müslix, meanwhile, packs more sugar and fat than you might expect. Fibre One, on the other hand, lives up to its name with a whopping 27 grams of fibre — just five grams less than an average adult woman needs daily. Shredded Wheat Original Calories: 180 Fat: 1 g Fibre: 6 g Sugar: 0 g Sodium: 0 g Protein: 5 g Fibre One Crunchy Original Calories: 140 Fat: 1 g Fibre: 27 g Sugar: 1 g Sodium: 220 mg Protein: 4 g Multi Grain Cheerios Calories: 120 Fat: 1 g Fibre: 2 g Sugar: 6 g Sodium: 160 mg Protein: 2 g Kellogg's Two Scoops Raisin Bran Calories: 180 Fat: 1 g Fibre: 7 g Sugar: 14 g Sodium: 170 mg Protein: 5 g Nature's Path Smart Bran Calories: 140 Fat: 2 g Fibre: 23 g Sugar: 11 g Sodium: 230 mg Protein: 5 g Nature's Path Multigrain Flakes Calories: 210 Fat: 2 g Fibre: 10 g Sugar: 8 g Sodium: 210 mg Protein: 6 g Kellogg's All-Bran Original Calories: 180 Fat: 3 g Fibre: 18 g Sugar: 10 g Sodium: 320 mg Protein: 8 g Kellogg's Vector Maple Flavour Calories: 160 Fat: 1 g Fibre: 3 g Sugar: 12 g Sodium: 160 mg Protein: 10 g Kashi GoActive Mixed Berry Crunch Calories: 290 Fat: 4.5 g Fibre: 14 g Sugar: 15 g Sodium: 85 mg Protein: 14 g Kashi GoActive Honey Almond Flax Crunch Calories: 300 Fat: 8 g Fibre: 15 g Sugar: 17 g Sodium: 230 mg Protein: 15 g Kellogg's Müslix Almond Raisin Calories: 240 Fat: 2.5 g Fibre: 7 g Sugar: 17 g Sodium: 150 mg Protein: 6 g In the end, no matter if you're eating Shredded Wheat or Coco Puffs, LaForte touts the importance of starting your day with breakfast: 'Food is the fuel for our bodies. If you want to be able to function and do your best during your day, you need to fuel your brain. 'Some people don't like eating breakfast. However, if you can get something in, anything — a yogurt, some fruit, a balanced breakfast is the best. But if you can just get something in within an hour of waking up, that's going to be the best for your body.'
