Morning cereals have gone from fuel to fluffy – how to choose the healthiest ones

They are colorful, fragile – and filled with junk.

A new study suggests that a lot of breakfast cereals for breakfast in the morning are sliding with nutritional value, with more fat, sugar and sodium that sneeze in each spoon.

Researchers say the change may be feeding the American overweight crisis, which now affects 1 in 5 children and adolescents across the country.

The post spoke with two NYC area food experts to get the spoon in the healthiest cereal options and the smartest morning exchanges for the most important meal of the day.

Eat up, America

Cereals continue to dominate the morning table.

Nearly three -quarters of American families arrived for a cereal box in 2023, according to the CivicScence survey. While only 12% ate it daily, 18% had it three or four times a week and 23% arrived for one bowl once or twice a week.

But the habits are changing. The same study found that nearly one in three Americans are now seeing healthier cereal opportunities, such as low -sugar and high fiber.

A bowl full of trouble

In the new study, researchers examined 1,200 new or reconstructed cereals that hit American grocery store shelves between 2010 and 2023.

They focused on products specially marketed for children 5 to 12, often boasting bright packaging, cartoon and seductive prices inside.

The results suggest that breakfast has begun to look much more like dissertation.

During the 13-year period, the average fat content for service increased by nearly 34%, dumped from only 0.13 grams in 2010 to a 1.51 grams in 2023.

Sodium also increased, increased 32% to more than 200 milligrams for average service.

While the total carbohydrates stayed mostly flat, the average sugar content climbed by nearly 11%. In many cases, only one bowl exceeds 45% of the recommended daily limit of the American Heart Association for children.

“With cereals, it’s just those who start the day,” the post told Dr. Josephine Connolly-Schoonen, Executive Director of the Division of Nutrition at Stony Brook Medicine.

“You can easily see how they will exceed the recommendation of 25 grams or fewer suggestions for children a day,” she added.

Connolly-Schoonen said she was surprised by the findings of the study.

“For many, many years, the food industry has created products that have been made to look like they are healthy from packaging and marketing – but they are not really because they add sugar and sodium to make them pleasing,” she explained.

Stephanie Schiff, a nutritionist registered at the Huntington Hospital of Northwell Health, echoed the warning.

“Cereals can be full of sugar, which provides non-food calories and can contribute to weight gain,” she said.

“Very processed cereals with artificial colors can also contribute to inflammation in the body, which, with other foods processed in the diet, can increase the risk of chronic diseases,” she added.

The warnings come while President Trump’s administration aims at ultra -elaborate foods.

Human Health and Services Secretary Robert F. Kennedy Jr. announced a plan last month to phase eight artificial colors from the supply of American food, many of which are found in popular cereals, citing concerts on their impact on children’s health.

If the growing content of fat, sodium and sugar was not that bad, the essential nutrients that children need for healthy development are disappearing from the cereal box.

The protein content fell sharply during the study period, while dietary fiber fell with nearly one gram serving between 2021 and 2023.

“Children’s cereals barely have any fiber – something that helps children feel full and keeps their digestive way running smoothly,” Schiff said.

The result? The middle sugar of me falls and the adult stomach.

“These tendencies suggest a possible advantage of taste over nutritional quality in product development, contributing to children’s overweight and long -term cardiovascular health risks,” the authors of the study concluded this week in Jama Network Open.

Specific brands were not appointed to the research. It also came only in newly released cereals, so there is no full pain of the entire cereal market.

And while the findings are concerned, researchers do not measure how these changes affect the overall intake of children’s nutrients.

Just exchanges for a superior start

Good news: You do not need to throw cereals completely, but it may be time to interpret your choices.

“When it comes to children or adults, I like grains that contain whole grains, they are suggested minimal added and have at least one gram of fiber for service,” Schiff said.

Her choice? Classic Cheerios, Wheaties, Kashi Honey toasted oats cereals, the street of which wheat wheat Raisin Bran and Heritage flakes.

“If your children are used to having a high sugar cereal for breakfast, try mixing it with low sugar, high fiber cereals,” Schiff suggested. “There is a good chance they will still like.”

She also recommended that your children be involved by letting them choose healthy balls such as fruits, nuts or chopped coconut for a food boost.

While cereals can be a quick adjustment in the annoying mornings, Connolly-Schoonen said there are best ways to start the day.

Her advice? Hold it simply and prepare forward by wiping the oats overnight or a frittata filled with tools at the beginning of the week.

By the time on Thursday or Friday they rotate and the refrigerator is watching the grass, it recommends toast with full grain with natural nut butter and some fruits, such as cut apples or raisins, for a balanced breakfast, without fuss.