The 5 things you need to know about ... cereal

A teaspoonful of sugar actually contains 16 calories per teaspoon. Sugar metabolizes in our bodies quickly and is broken down in our digestive system into simple sugars and then absorbed to start energy cycles that we need for brain and muscle functions. The sugar that is not used is stored, and converts for later use for energy as glucose or can be converted into other molecules including fat.

The government's dietary "sugar" recommendation is to consume a "moderate" or "sensible" amount of sugar - but what is that? For many nutritionists it means no more than eight grams of sugar to a serving. According to researchers at Kansas State University, we should consume no more than 50 grams of added sugars, or less than four tablespoons of sugar daily, based on the average diet of 2000 calories a day.

And while you are reading that label, be sure to look carefully at the portion size: it can vary from 3/4 of a cup to 1 and 1/2 cups.

My recommendation (yes, even for your kids…) is to buy unsweetened cereals and add a spoonful of white, brown or organic sugar if you want a sweeter taste. If you are buying a presweetened cereal, look for those with 5 grams of sugar per ½ cup serving or less.

4. Want to save money? Try the store brands
The store brand cereals are typically less expensive by a dollar or more. Compare the taste and ingredients - they might not be identical - but if you are watching your budget, the taste difference may not matter. Remember that practically all store brands have money back guarantees, so if you are not satisfied with the taste, bring the unused portion back for a refund.

5. Cereal storage is important!
Opened packages should be placed into zip lock bags. Never store cereals in the refrigerator as moisture and odors from other food can be easily absorbed. It’s also important to wrap them tightly to avoid insect infestation, especially over the summer and in warm damp environments.

Shopping for cereal can be confusing, read the labels carefully, know what you are buying and remember a bowl of cereal in the morning can be one of the most nutritious meals of your day. And with the average serving of cereal, fruit and milk costing under a buck, it's also one of the best nutrition values.

Phil Lempert is food editor of the “Today” show. He welcomes questions and comments, which can be sent to phil.lempert@nbc.com or by using the mail box below. For more about the latest trends on the supermarket shelves, visit Phil’s Web site at SuperMarketGuru.com.

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