When shopping for breakfast items — pancake mix, frozen waffles, granola — not all products are created equal. If you or your family are trying to eat a little better, here’s a few things to look for on the label.

Pancake or waffle mix

An ideal pancake or waffle mix includes 100 percent whole grains, preferably as the first ingredient. If you see the word “whole” used to describe a grain in the ingredients, then it contains all the essential natural-occurring nutrients of the grain — the bran, germ, and endosperm. Words such as “wheat” and “multigrain” might lead you to believe that they are whole grains, but unless you see the word “whole,” you can’t be sure. Also look for mixes that offer 3 grams of fiber of more.

Toaster pancakes or waffles

Like the mixes, look for brands that use 100 percent whole grains. Bonus points if they use chia seeds or ground flax — both of which add healthy fat. Generally, if a product is made with whole grains, it will contain some fiber, but check the label anyway: You’re looking for three grams or more per serving. Additionally, brands such as Kodiak Cakes have a line of Power Waffles, which include 12 grams of protein per serving. The combination of protein and fiber helps you feel full for longer.

Muffin mix

Muffins can often be cake disguised as breakfast, but it’s possible to find some redeeming qualities if the mix is made with whole grains, contains some fiber, and isn’t terribly high in sugar. (Some muffins have 30-plus grams of sugar per muffin.) Depending on the flavor — blueberry, banana, cranberry — the total sugar might be coming from natural sources. Regardless, it’s important to note that fiber and protein prevent blood sugar from spiking too quickly, so look for one that has at least three grams of fiber and pair it with protein, such as yogurt or an egg.

Ham and Egg Breakfast Waffle

Serving this sweet and savory waffle combo with ½ cup of raspberries adds 4 grams of fiber.

Ingredients

•2 tbsp. light ricotta cheese

•1 Kodiak Cake Buttermilk & Vanilla Power waffle, toasted

•¼ c. baby spinach leaves

•2 slices deli ham

•1 hard-boiled egg, sliced

•1 tbsp. maple syrup

•1 tsp. finely chopped green onion

Directions

Spread ricotta cheese on waffle. Top with spinach leaves, ham and egg slices. Drizzle with maple syrup and sprinkle with green onion.

Nutrition facts per serving: 320 calories, 13g fat, 3.5g saturated fat, 220 mg cholesterol, 840 mg sodium, 30g carbohydrate, 2g fiber, 17g sugar, 21g protein