Other types of whole-grain cereals also work well.

When looking for high fiber content, seek out the whole-grain cereals.

If you stick to whole-grain cereals with the fewest calories and the least amount of fat, the choice is easy.

Studies also show that whole-grain cereals, carotenoids, green tea, and substances found in garlic may lower the risk of stomach cancer.

Try: A half-cup of whole-grain cereal with skim milk about an hour and a half before sleep.

For a long road trip, Heller suggests trail mix made with whole-grain cereal, nuts, and dried fruit.

Dress it up with fruit or crunchy, whole-grain cereal.

For breakfast, have whole-grain cereal, fruit, and low-fat or fat-free milk.

Fortified whole-grain cereal makes a great snack or breakfast even without milk.

Read food labels to find whole-grain cereals that provide 3 grams or more of fiber per serving.