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We all have breakfast is an important meal, and it is also true for our children. A wealth of research has demonstrated the benefits of nutritious breakfasts in terms of child health, happiness and academic performance.
Ready-to-eat cereals are the main breakfast choice among American children, according to the Centers for Disease Control and Prevention.
However, it may not be the best option for growing children and adolescents.
According to a new research study by JAMA Network Open, newly launched cereals between 2010 and 2023 saw significant increases in fat, sodium and sugar, and reduced protein and fiber content.
I wanted to better understand the impact on parents who want to learn about healthy options for their children. To guide us, I spoke with Dr. Leana Wen, a CNN wellness expert. Wen is an emergency physician and adjunct associate professor at George Washington University. She previously served as a health committee member in Baltimore and was a mother of two school-age children.
CNN: How did these researchers study ready-to-eat cereals?
Dr. Wen’s Childhood: The study utilized a comprehensive database that tracks the launch of new food and beverage products. Researchers looked into grain products launched in the US market between 2010 and 2023, and were explicitly sold to children aged 5-12.
During this period, about 1,200 children were fired immediately. Compared to 2010, total fat per serving increased by 33.6%. Sodium content increased by 32.1%. The sugar is 10.9%. Meanwhile, when comparing 2010 and 2023, both protein and dietary fiber content decreased.
In particular, because the average amount of sugar is so high, a single serving of children’s grain is recommended for children over 45% of the American Heart Association’s total daily recommended daily limit.
CNN: Are you surprised by these discoveries?
Wen: Frankly, yes. In recent years, many studies have shown the importance of healthy breakfasts for the well-being of children. Furthermore, studies have demonstrated problems associated with high levels of sugar, sodium and fat content in food. Ultra-positive foods loaded with these additives are associated with countless negative health effects, including obesity, diabetes, heart disease, and premature death.
What’s upsetting for me is that many products are super positive and contain high levels of unhealthy ingredients sold as “healthy.” A 2024 study published in the Journal Nutrients found that 60% of foods sold to children between six and 36 months on 10 supermarket shelves failed to meet the nutritional guidelines recommended by the World Health Organization for toddler and infant foods. Virtually none of these meets advertising standards. Instead, they did not include inaccurate health claims or failed to clearly label them.
All of this is difficult for parents and families who want to choose healthier options for their children.
CNN: What advice do parents want to feed their children a healthy breakfast?
Wen: Parents should consider options other than ready-made grains. Some options for a healthy breakfast include steel cut oats with honey and fresh fruit, and whole grain bread with peanut butter. Kids may also like eggs. Sugar-free yogurt still contains sugar. A smoothie made with milk and fresh fruit. And homemade muffins. For parents looking for a grab-and-go breakfast, consider a whole grain bagel with fresh fruit, nuts, hardened eggs, muffins, smoothies and low-fat cream cheese.
CNN: What if a parent wants to provide serial? What should they look for on the label?
Wen: As a parent who tried to find healthy grains for my child, I know to myself that it is extremely difficult to go through the grain passages and understand the packaging that grains claim to be healthy.
The best thing to do is look at the labels for each cereal you are considering. First, look for whole grains. Ideally, the label states that the grains have 100% whole grains. Next, look at the sugar content. It is best to add less than 9 grams of sugar per serving. According to American Dietary Guidelines, 10 grams per meal is recommended if you have a 2,000 calorie diet, then you should burn a day. Find grains that are free of food dyes and low-calorie sweeteners. Science Centers in the Public Interest have a list of relatively healthy grains.
From a policy standpoint, last year the US Food and Drug Administration proposed pre-package labels that allow consumers to easily know how products are compared in terms of sugar, salt and saturated fat content. I think these improved labels will be useful if they are implemented.
US Department of Health and Human Services Secretary Robert F. Kennedy Jr. reduced the way ultra-processed foods have been centered on his “American Health Again.” Perhaps there is a policy solution that Kennedy announces that it can make it easier for families to make healthier choices.
CNN: During that time, should parents avoid cereals and switch to other breakfast products? What do you do with your child?
we: I think you should simply know that many of the cereals sold to kids are not the most nutritious choices. This does not mean that children will never serve these grains, but rather try to serve them in moderation or as snacks.
Knowing how additives our favorite cereals are, I started offering these cereals to our kids only as a treatment. On the day they have cereal, I tell them it’s treat – as they say it’s treat when they have cookies and cupcakes. And I try to make sure their other diets are healthy.
CNN: Any other advice for families looking to make more nutritional choices?
Wen: It’s best to aim for a diet using minimally processed whole foods, including whole grains, fresh fruits, lush green vegetables, legumes, fish and lean meat. Also, remember that what kids drink is just as important as what they eat. Stay away from soda, juice drinks, energy drinks, other drinks, and other drinks that contain caffeine and large amounts of sugar.