As a parent of an extremely picky eater, studies like this one recently published in the American Academy of Pediatrics motivate me to try and try again. While healthy breakfast cereal is one thing my son will eat, many parents think that the only way they can get their kids to eat breakfast is to serve sugary cereals. Well, now there's data that says otherwise. Researchers at the Rudd Center for Food Policy and Obesity at Yale University randomly assigned almost 100 children to receive a breakfast that included either the choice of 1 of 3 high-sugar cereals (Froot Loops, Cocoa Pebbles, Frosted Flakes) or low-sugar cereals (Cheerios, Rice Krispies, Corn Flakes), as well as low-fat milk, orange juice, bananas, strawberries, and sugar packets. The children served themselves and researchers measured the amount and calories consumed of each food. 

Interesting findings include:

• In both conditions, children reported "liking" or "loving" the cereal they chose.
• Children in the low-sugar cereal group consumed, on average, slightly more than 1 serving of cereal.
• Children in the high-sugar cereal group consumed about 2 servings of cereal.
• Children in the low-sugar cereal group did add more sugar (from packets) to their cereal, but children in the high-sugar cereal group still consumed almost twice as much refined sugar in total compared with children in the low-sugar cereal group.
• Milk and total calories consumed did not differ significantly between conditions, but children in the low-sugar cereal group were more likely to put fruit on their cereal (54% vs. 8%) and consumed a greater portion of total calories from fresh fruit (20% vs. 13%).

Researchers conclude that children will eat (and like!) low-sugar varieties of cereal when given a choice of several different low sugar cereals. Furthermore, parents can make these options more appealing by making available a small amount of table sugar (1 tsp or less) and/or fresh fruit.

The benefits of breakfast have been shown through numerous studies: better overall nutrition (vitamin/mineral intake), lower body mass index, enhanced academic achievement, more strength and endurance to engage in physical activity. Ready-to-eat cereal is a simple breakfast solution that is quick and can be eaten on-the-go. However, because children's diets are too high in added sugars and cereals marketed to children contain significantly more sugar than those marketed to adults (43% vs. 32%), parents have to read the labels. Children will be drawn to their favorite cartoon characters on the front of the box. And many parents will also see positive statements like "lower in sugar" or "made with whole grain" on the front of the package. But the only true way to know if a certain cereal is a good choice is to read the ingredient list and Nutrition Facts panel on the side or back of the box. A cereal that has the word "whole" as the first or second ingredient on the ingredient list and has 5 grams or less of sugar and 5 or more grams of fiber is a healthy choice. Some healthy cereals (e.g., Raisin Bran) will have a little more sugar because of the dried fruit (natural sugar). 

Spend a few minutes at the grocery store this week looking for a cereal that fits those requirements - a whole grain as first ingredient, 5 grams or less of sugar, 5 grams or more of fiber. When you find one, buy it and serve it to your family. Let us know on our Facebook page if it was accepted!

Here are a few you might consider:

• Heart-to-Heart (Kashi)
• Raisin Bran (e.g., Kellogg's); note: doesn't meet sugar guidelines because of raisins
• Fiber One (General Mills)
• All-Bran Complete Wheat Flakes (Kellogg's)
• Shredded Wheat
• Grape Nuts (Post)

Harris, J.L. (2011). Effects of serving high-sugar cereals on children's breakfast-eating behavior. American Academy of Pediatrics, 127(1), 71-76.