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The Most Popular Breakfast for Kids Just Got Unhealthier — Here’s What You Should Serve Instead

Breakfast matters—a lot. Especially for kids. Studies show that a nutritious morning meal can boost children’s health, mood, and even how well they do in school. Yet, when it comes to breakfast choices, many American kids reach for ready-to-eat cereals, a staple in most households.

But here’s the catch: recent research reveals that the cereals marketed to children today are actually getting worse for their health.

What’s going on with kids’ cereals?

A new study published in JAMA Network Open took a close look at ready-to-eat cereals launched between 2010 and 2023. The findings were concerning: these newer cereals contain more fat, sodium, and sugar—but less protein and fiber—compared to those from just a decade ago.

To break it down, fat content increased by nearly 34%, sodium by 32%, and sugar by almost 11%. Meanwhile, protein and fiber levels dropped. What’s really alarming? A single serving of these cereals can have more than 45% of the American Heart Association’s recommended daily sugar limit for kids.

I wanted to dig deeper and get practical advice for parents, so I spoke with Dr. Leana Wen, a CNN wellness expert, emergency physician, and mom of two. She also served as Baltimore’s health commissioner and teaches at George Washington University.

Here’s what Dr. Wen shared:

Why are these cereals getting worse?

“There’s been a disturbing trend toward ultra-processed foods packed with sugar, salt, and unhealthy fats,” Dr. Wen said. “Many products marketed as ‘healthy’ to kids actually don’t meet recommended nutrition guidelines.” In fact, a 2024 study showed 60% of foods targeted at infants and toddlers in supermarkets fail to meet World Health Organization standards—and many have misleading health claims.

This means parents face an uphill battle trying to choose truly healthy breakfast options amid a sea of misleading packaging.

So, what can parents do?

Dr. Wen suggests looking beyond ready-made cereals. “Steel-cut oats with honey and fresh fruit, whole-grain toast with peanut butter, eggs, and no-sugar-added yogurt are great alternatives. Smoothies made with fresh fruit and milk or homemade muffins can also work well.”

For busy mornings, grab-and-go ideas like fresh fruit, nuts, hard-boiled eggs, muffins, smoothies, or whole-grain bagels with low-fat cream cheese make nutritious and convenient breakfasts.

But what if your kids love cereal?

Dr. Wen knows how tough it is to find healthier cereals. “Look closely at the nutrition label. Choose cereals with 100% whole grains and less than 9 grams of added sugar per serving. Avoid cereals with artificial food dyes and low-calorie sweeteners.” She also recommends checking resources like the Center for Science in the Public Interest for healthier cereal options.

Are there any policy changes on the horizon?

Yes. The FDA has proposed front-of-package labeling to help consumers quickly see a product’s sugar, salt, and saturated fat content. Dr. Wen hopes this will make it easier for families to spot healthier choices.

Meanwhile, US Health and Human Services Secretary Robert F. Kennedy Jr. is pushing to reduce ultra-processed foods as part of his “Make America Healthy Again” agenda. Hopefully, this will bring more support for families striving for better nutrition.

How does Dr. Wen handle this at home?

She admits that many cereals are loaded with additives, so she treats cereal as an occasional treat—just like cookies or cupcakes. Most mornings, her kids enjoy steel-cut oats or whole-grain toast with peanut butter.

“It’s about balance and moderation. I want my kids to know that some foods are treats, not everyday staples,” she says.

Final tips for healthier breakfasts:

• Focus on whole foods: fresh fruits, whole grains, leafy greens, lean proteins, and legumes.
• Watch what your kids drink: skip sugary sodas, juices, and caffeinated energy drinks.

Breakfast sets the tone for the day, so making smart choices early on can make a big difference in your child’s health and happiness.

Source: CNN – The most popular breakfast food for kids has gotten even unhealthier. Here’s what to serve instead