I was reading last week an article about sugars and how many different sugars are in our foods. I was reading about sweetness of the good, the bad and the ugly. Most of it, I didn’t care for, because even though it may be true, it wasn’t something I wanted to hear. But I continued reading and, eventually, did get some of the “good” out of it!

Most all vegetables and fruits, or should I just say our “natural” foods, have sugar in them. This is the good. The bad is when you add sugar, and the ugly is when you pick some healthy-looking something and, after reading the ingredients list, see that it has been processed with high amounts of sucrose and high-fructose corn syrup.

And it even gets uglier! The article went on to state that some manufacturers have snuck sugar into many low-calorie, low-fat, “health foods,” and they aren’t even sweet-tasting after the sugar is added – really tricky.

Some of the foods listed as ugly were granola bars, cereals, barbecue sauce, ketchup, tomato sauces and soups, fruit juices, teas and lemonades and yogurts.

There is an answer to this dilemma, though, which is to start reading labels. If you can’t manage to find a good pre-made, healthy option, start making your own. Granola and yogurt is so easy and fun to make, while cereals and ketchups are not. If you are working and raising a family, you probably don’t have time, anyway. In that case, we just have to be more careful about how much we consume.

Most children, when given a choice of what they want for breakfast, opt for a sugar-laden, superhero cereal that comes in a box with large print screaming that it is “healthy and high in fiber”! Well, fiber is good and important, but if you want to get to the root of the nutritional value, you have to turn that box over and read the ingredients.

So how do you choose wisely and make sure your children are eating healthy? Here are 10 quick tips that might help. However, I’m not guaranteeing the “child approval factor” on this – just the health factor.

1. Go for the highest fiber. A serving of healthy breakfast cereal should have at least three grams.

2. A good cereal should have 150 calories or less per serving (usually 3/4 to one cup).

3. Look for low sugars. Anything less than 10 grams is great. 6-8 grams is better!

4. Check out those granola cereals claiming health benefits galore. They might be crammed with sugars.

5. As with most items, the largest ingredient used is the first one labeled. In cereal, chose whole grain instead of just “wheat.” Whole grain means you are getting the entire grain and not just a part of it.

6. Have both hot and cold cereals for variety.

7. Store brand or generic brands can be just as healthy as a brand name. The key is in the ingredient list. Read, read, read.

8. Organic is not necessary for nutrition. It is just a matter of choice. Also, even though it may say “natural,” it could still have tons of sugars and sodium.

9. Go for the vitamin and mineral fortified, enough for 25 percent of the daily recommendation.

10. Ok, so they don’t like your choice. Compromise by maybe adding some chocolate bits or mix some of theirs with yours.

Now close the box of cereal and try these wonderful pork chops! They are diabetes-friendly and low-fat. Add a side of veggies with some good, hot wheat rolls, and you have an outstanding, healthy dinner!

Adobo Pork Chops

6 pork, boneless top loin chops
2 tablespoons brown sugar,    
   (packed)
3 tablespoons oil, olive
2 tablespoons fresh squeezed
   orange juice
1 tablespoons cilantro, chopped
1 tablespoon red wine vinegar
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
1/2 teaspoon sea salt
1/4 teaspoon cayenne pepper
1/4 teaspoon ground cinnamon
3 cloves minced garlic
Trim fat from chops. Place in a re-sealable plastic bag. For marinade, combine all ingredients and pour over chops. Seal bag; turning to coat. Marinate in the refrigerator from two to 24 hours, turning bag occasionally. Drain chops, discard marinade. Place chops on the grill directly over medium coals. Grill for 12 to 15 minutes or until chops are done (160 degrees F), turning once halfway through grilling.