Not so long ago, bran cereal was only something your grandmother ate. Bran cereal had a reputation for tasting like cardboard and sitting heavily on your stomach. It's this reputation that has turned a number of people off of bran cereal. However, bran cereal continues to be a staple because it is high in nutritional content and low in calories.

Bran is the outer layer of grains like rice, corn, wheat, or barley. It's also the part of the grain that is the most nutrient dense. It contains proteins, omega 3 and omega 6 fatty acids, and antioxidants. Cereals made from whole wheat bran, without added sugar or hydrogenated or partially hydrogenated oils, are a good source of whole grains that are high in fiber, folic acid, B vitamins, and potassium. Because of their high fiber content, they are usually very filling.

A wider variety of bran cereal means tastier options for those who enjoy cold cereal. Adding fresh fruit, dried fruit, or nuts can add flavor and variety to bran cereal. You can also mix bran cereal with yogurt instead of milk. Of course, you can also try one of the many new flavors that seem to hit stores on a regular basis. When picking a cereal, be sure to look for the fewest ingredients, low sugar content, and high fiber content. Of course, avoid anything that contains hydrogenated oils. Hydrogenated and partially hydrogenated oils are also known as trans fats.

If you've decided that bran cereal is just not for you, forget choking it down for breakfast. Use finely crushed bran cereal, mixed with bread crumbs or on its own, to coat fish, chicken, or cheese sticks to add fiber to breaded foods. Be sure to bake your goodies, as frying would add unwanted fat. Mix crushed bran cereal with graham crackers in pie crusts to get a boost of fiber and nutrition while noshing on pie. If you're watching calories or counting points, using bran cereal to boost the nutritional value of your foods will help with appetite control.