Take a look at the nutritional facts label on your cereal box. Note the serving size. If it's half a cup, keep a half-cup measuring cup in the box. If the serving size is one cup keep a cup-size measuring cup in the box.

Most of us tend to eat between one-and-a-half to two times the serving size indicated on the label.

This is important because the nutritional facts listed apply to the serving size. For example Kellogg's Corn Flakes have a one-cup serving size. Its label lists 100 calories. That means you get about 100 calories in every one-cup serving. If you have two or three cups you are getting 200 or 300 calories.

Kellogg cereals list the nutritional content with low-fat milk added as well.

If you use full fat milk or cream, it's important to note the figures will not be the same.

Many other cereal brands do not list the nutritional content with milk added, so it's important to recognise the calorie content will increase. Of course so too will the calcium and vitamin D levels.

Not everyone's nutritional requirements are the same. Read your label carefully and ensure you are eating what is correct for your body.