Despite growing consumer demand for healthier foods, breakfast cereals for children have not improved nutritionally in recent years. A study published in JAMA Network Open in May examined 1,200 children’s cereals launched between 2010 and 2023. It found that unhealthy nutrients like sodium, fat, and sugar increased, while beneficial nutrients such as fiber and protein decreased.
Josiemer Mattei, PhD, MPH, an associate professor of nutrition at Harvard University who was not involved in the study, said these results add to concerns about the high sugar content in children’s cereals. She noted that although the increase in added sugars was small, the starting sugar levels in ready-to-eat cereals are already quite high.
How Unhealthy Are New Cereals?
Cereal remains a popular breakfast choice for children in the United States. According to the Centers for Disease Control and Prevention, about 27% of children aged 2 to 19 eat ready-to-eat cereal on any given day. Many of these cereals contain more than 21.2 grams of sugar per 100 grams, a high sugar content.
Researchers from the University of Kentucky analyzed cereals marketed to children aged 5 to 12 from 2010 to 2023. They used a detailed database tracking new food product launches to collect nutrition data. Their statistical analysis showed several troubling trends:
- Fat content rose by 33.6%.
- Sodium increased by 32.1%.
- Sugar content went up by 10.9%.
At the same time, key nutrients declined:
- Protein decreased from 1.97 grams to 1.69 grams per serving.
- Dietary fiber remained steady until 2021 but then dropped from 3.82 grams to 2.94 grams per serving by 2023.
- Total carbohydrates increased slightly, from 27.32 grams to 28.45 grams per serving.
The study did not single out any specific cereal brands or products as better or worse. Shuoli Zhao, PhD, lead author and assistant professor at the University of Kentucky, said the goal was to show broad market trends, not to criticize particular companies.
Why More Sodium and Sugar Matter
American children already consume far more sugar than recommended. Excess sugar raises the risk of many health problems, including obesity, tooth decay, heart disease, high cholesterol, high blood pressure, type 2 diabetes, and fatty liver disease.
Higher sodium levels and lower fiber intake may also harm heart and gut health. The American Heart Association warns that too much sodium can increase high blood pressure risk in children. Low fiber is linked to issues like constipation, obesity, and diabetes.
Choosing a Healthier Cereal
Not all cereals are equally unhealthy. Many are fortified with vitamins and minerals such as B vitamins. Research shows that people who eat breakfast cereal regularly often get better intakes of nutrients like thiamin, riboflavin, niacin, folate, vitamin C, calcium, magnesium, iron, zinc, and fiber.
Family dietitian Qianzhi Jiang, PhD, RDN, advises reading nutrition labels carefully. Both adults and children should choose cereals made from whole grains with low added sugar and sodium.
Mattei recommends keeping daily sugar intake from cereals between 20 and 36 grams (5 to 9 teaspoons), following American Heart Association guidelines. For fiber, look for cereals that provide at least 20 to 25% of the Daily Value per serving.
Jiang suggests options like Original Cheerios, made from 100% whole grain oats and containing only 1 gram of added sugar per serving. Store-brand alternatives like Wegmans Toasted Oats are also good choices.
Final Tips
Choosing cereal doesn’t have to mean sacrificing nutrition. What you eat with your cereal also matters. Adding milk provides protein, calcium, potassium, and phosphorus. You can boost nutrition further by adding fruits, nuts, seeds, roasted chickpeas, or edamame for extra protein and fiber.
Always check the nutrition facts panel on the cereal box rather than relying on front packaging claims. Zhao reminded readers that careful label reading is key to making healthy choices.
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