Breakfast cereals have gone from fuel to fluff
By McKenzie Beard
They’re colorful, crunchy — and packed with junk.
A new study suggests that many kid-friendly breakfast cereals are slipping in nutritional value, with more fat, sugar and sodium sneaking into every spoonful.
Researchers say the shift may be feeding America’s obesity crisis, which affects 1 in 5 children and adolescents nationwide.
A young child eats a bowl of colorful, sugary cereal.
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Studies have shown that cereal consumption decreases with age among US adults.
soupstock – stock.adobe.com
The Post spoke with two NYC-area nutrition experts to get the scoop on the healthiest cereal options and smarter breakfast swaps for the most important meal of the day.
Eat up, America
Cereal continues to dominate the breakfast table.
Nearly three-quarters of US households reached for a cereal box in 2023, according to CivicScience polling. While just 12% ate it daily, 18% had it three or four times a week and 23% reached for a bowl once or twice a week.
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But habits are changing. The same survey found that nearly one in three Americans are now seeking healthier cereal options, such as those low in sugar and high in fiber.
A bowl full of trouble
In the new study, researchers examined 1,200 new or revamped cereals that hit US grocery store shelves between 2010 and 2023.
They focused on products specifically marketed to children 5 to 12, often boasting bright packaging, cartoon mascots and tempting prizes inside.
Cereal boxes with vibrant packaging in a grocery store.
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Children are often more drawn to cereals with vibrant packaging.
JHVEPhoto – stock.adobe.com
The results suggest that breakfast is starting to look a lot more like dessert.
Over the 13-year period, the average fat content per serving grew by nearly 34%, jumping from just 0.13 grams in 2010 to a whopping 1.51 grams in 2023.
Sodium also surged, increasing 32% to more than 200 milligrams per serving on average.
While total carbohydrates stayed mostly flat, average sugar content climbed by nearly 11%. In many cases, just one bowl exceeds 45% of the American Heart Association’s daily recommended limit for children.
A spoonful of sugar.
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Excessive sugar consumption can lead to weight gain and increase the risk of obesity.
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“With cereal, that’s just them starting off the day,” Dr. Josephine Connolly-Schoonen, executive director of the nutrition division at Stony Brook Medicine, told The Post.
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“You can quite easily see how they’ll exceed the recommendation of 25 grams or less of sugar for kids in a day,” she added.
Connolly-Schoonen said she wasn’t surprised by the study’s findings.
“For many, many years, the food industry has been creating products that are made to look like they’re healthy by the packaging and marketing — but indeed are not because they add sugar and sodium to make them palatable,” she explained.
Stephanie Schiff, a registered dietitian nutritionist at Northwell Health’s Huntington Hospital, echoed that warning.
“Cereals can be full of sugar, which provides non-nutritive calories and can contribute to weight gain,” she said.
“Highly processed cereals with artificial colors can also contribute to inflammation in the body, which, with other processed foods in the diet, can increase the risk of chronic diseases,” she continued.
Health and Human Services Secretary Robert F. Kennedy Jr. testifies before Congress.
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Health secretary Robert F. Kennedy Jr. has long targeted artificial dyes found in candy, cereals, sports drinks and processed snacks.
REUTERS
The warnings come as President Trump’s administration takes aim at ultra-processed foods.
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Health and Human Services Secretary Robert F. Kennedy Jr. announced a plan last month to phase out eight artificial dyes from the American food supply, many of which are found in popular cereals, citing concerns over their impact on children’s health.
If the rising fat, sodium and sugar content wasn’t bad enough, the essential nutrients kids need for healthy development are disappearing from the cereal box.
Protein content dropped significantly over the study period, while dietary fiber fell by nearly a gram per serving between 2021 and 2023.
“Kids’ cereals have barely any fiber — something that helps kids feel full and keeps their digestive track running smoothly,” Schiff said.
Boxes of classic Cheerios.
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Healthy cereal typically features whole grains, low sugar content, high fiber and hearty protein levels.
Christopher Sadowski
The result? Mid-morning sugar crashes and growling stomachs.
“These trends suggest a potential prioritization of taste over nutritional quality in product development, contributing to childhood obesity and long-term cardiovascular health risks,” the study authors concluded this week in JAMA Network Open.
Specific brands were not named in the research. It also only looked at newly released cereals, so it doesn’t paint a full picture of the entire cereal market.
And while the findings are concerning, researchers didn’t measure how these changes affect children’s overall nutrient intake.
Simple swaps for a superior start
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Mother and daughter shopping in the cereal aisle
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The good news: You don’t have to ditch cereal completely, but it might be time to rethink your choices.
“When it comes to kids or adults, I like cereals that contain whole grains, minimal added sugar and have at least a few grams of fiber per serving,” Schiff said.
Her go-to picks? Classic Cheerios, Wheaties, Kashi Honey Toasted Oat Cereal, Nature’s Path Whole Wheat Raisin Bran and Heritage Flakes.
“If your kids are used to having a high-sugar cereal for breakfast, try mixing it with a low-sugar, high-fiber cereal,” Schiff suggested. “There’s a good chance they’ll still like it.”
She also recommended getting your kids involved by letting them pick healthy toppings like fruit, nuts or shredded coconut for a boost in nutrition.
While cereal may be a quick fix on hectic mornings, Connolly-Schoonen said there are better ways to start the day.
Her advice? Keep it simple and prep ahead — like whipping up overnight oats or a veggie-packed frittata at the start of the week.
By the time Thursday or Friday rolls around and the fridge is looking bare, she recommends whole wheat toast with natural nut butter and some fruit, like sliced apples or raisins, for a balanced, no-fuss breakfast.
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