20 Nov I’m a nutritionist who recommends breakfast cereal and here’s why
This post was sponsored by General Mills. All opinions are my own.
As a registered dietitian (RD) and mother of three, I always make sure we all eat breakfast. If you’re trying to get the kids to school on time, you know that getting the whole family (including the parents) to eat breakfast is no easy feat. That’s why I’m always looking for quick, easy, nutritious options — and let’s not forget delicious ones, especially for some of those younger picky eaters! Cereal quickly became one of our breakfast choices. Two of my children enjoy cereal with milk on the side while the third child enjoys cereal and milk together. For me, I always have my cereal with milk and blueberries or raisins. Now that two of my kids are in college, I always make sure they have a big box of cereal in their room and milk in their mini fridge. I love that cereal is shelf stable and available to my kids even after late night volleyball practice or a long night at the library.
I know that while you are reading this, the word “SUGAR” may be flashing in your head and you may be asking, “how can a dietitian recommend a food with added sugar?’ I address the misconception about added sugar along with several other myths about eating grains while expanding on their role in a balanced, nutritious diet below.
Myth #1: Breakfast cereal is not a nutritious choice to start your day
Think about what’s in many breakfast cereals. Many cereals offer vitamins, minerals, whole grains and fiber in one bowl, which is hard to find in other common breakfast foods. NHANES data reveals that ready-to-eat cereal eaters have higher intakes of many nutrients, including nutrients of public health concern such as calcium, vitamin D, and fiber, compared to those who do not eat ready-to-eat cereal. In addition, ready-to-eat cereals tend to have higher intakes of under-consumed food groups such as whole grains and dairy. Breakfast cereal is also the #1 source of whole grains for Americans at breakfast.
Even better—breakfast cereals tend to be eaten with cow’s milk, a combination that makes this morning meal even more nutritious. NHANES data show that for children ages 2 to 12 who ate cereal for breakfast, 54% of milk consumption was with cereal, providing them with even more calcium and vitamin D. Both calcium and vitamin D are identified as nutrients ingredients that underconsumed o 2020-2025 Dietary Guidelines for Americans in all age groups, including children. For adults 18 and over, 74% of their milk is consumed with cereal – meaning they’re also getting more calcium and vitamin D!
Myth #2: Breakfast cereals are a top source of sugar in children’s diets
Added sugar is a big concern, especially for parents, and this post wouldn’t be complete without addressing the topic of added sugar. According to the 2020-2025 Dietary Guidelines for Americans, the top sources of added sugar in typical US diets are sugar-sweetened beverages, desserts and sweet snacks, sweetened coffee and tea, and candy. Cereal/breakfast bars and tie sandwiches for 5 peopleu position.
*From 2020-2025 Dietary Guidelines for Americans
Of the top 5 sources of added sugar, the first 4 sources contribute a dramatically higher percentage of calories from added sugars than cereals and bars. As you can see from the image above, 24% of calories from added sugars come from sugary drinks, while only 7% of calories from added sugars come from breakfast cereals and bars for the American population. Sandwiches also contribute 7% of calories from added sugars, but you don’t see them vilified like breakfast cereal.
Additionally, sugary drinks, desserts and sweet snacks, sugary coffee and tea, and sweets do NOT provide positive nutrition. The 2020-2025 Dietary Guidelines recommend that no more than 10% of total calories come from added sugar. You want to use this added sugar wisely in foods like breakfast cereals that offer positive nutrition, as well as vitamins, minerals, fiber and whole grains. In fact, cereal is the #1 source of fiber and whole grains at breakfast.
Finally, the NHANES data looked at those nutrients that should be limited (calories, added sugar, sodium, and saturated fat) and found no difference in total energy (calories), added sugar, sodium, or saturated fat between grains and who do not eat grains. People who ate cereal actually had an overall higher quality diet compared to those who didn’t eat breakfast cereal.
Myth #3: Breakfast cereal cannot be part of a balanced diet
Breakfast cereal is the #1 source of whole grains and fiber for all Americans at breakfast. The 2020-2025 Dietary Guidelines identify fiber as a nutrient that is under-consumed at all stages of life – and grains are another way to get it. In addition, whole grains are the #1 source of thiamin, niacin, B6, folate, iron, zinc, B12, and vitamin A for all Americans at breakfast.
Ready-to-eat cereals are an affordable, tasty and nutritious option that is accessible to everyone, as they are shelf-stable and can be found in small shops in big cities, large supermarkets and online.
