Here’s the bitter truth to swallow with your morning sip of coffee: that quick, inexpensive bowl of cereal you’re munching might be wrecking havoc on your nutritional intake. Even some of the household favorites – Honey Nut Cheerios, Special K Original, and Raisin Bran – might not be as healthy as their packaging suggests, according to the FDA.

The villain in your cereal bowl is typically the one-two punch of high carbohydrates and low protein, not to mention the sneaky added sugars many cereals harbor. Consuming too much added sugar can send you down the path of heart disease, dementia, diabetes, and obesity, as warned by the American Heart Association (AHA).

But don’t pour your breakfast down the drain just yet. A study published in March 2022 JAMA Network Open discovered that cereal fiber was linked to lower inflammation and lower risk of heart disease in older adults. The trick to making your cereal healthier? With the right dos and don’ts, you can turn your bowl into a nutritious, well-rounded meal.

First up, choose whole-grain cereals. Whole grains are fiber-rich, improve blood cholesterol levels, and reduce the risk of heart disease, stroke, and type 2 diabetes, according to the AHA. Check that they are listed as the first ingredients on the label and the cereal provides approximately 20% of your daily fiber intake.

Rampaging through breakfast cereals are surprising amounts of added sugars. Trim down your sugar intake by opting for cereals with less than 5 g of added sugar per serving.

You can also pump up the flavor (and fiber) in your cereal with fresh or unsweetened dried fruits. Blueberries, strawberries, bananas, or raspberries add natural sweetness, reducing the need for sugar-loaded toppings.

Careful though; it’s easy to overpour your cereal and pile on extra calories. Measure out your servings, especially if you aim to lose weight.

Protein and calcium can be added into your meal by swapping in yogurt instead of the standard milk. If you prefer plant-based alternatives, soy milk is your best pick. Be wary of low-protein alternatives like almond milk or oat milk. When selecting plant-based milk, stick to unsweetened versions.

A sprinkle of nuts or seeds can add a crumble of protein and healthy fats. Remember, though: they’re calorie-dense, so keep portions in check.

Lastly, consider fortified cereals, which include extra nutrients often missing from our diets, such as iron, calcium, zinc, and folate. But moderation is key to avoid over-consumption of vitamins and minerals. A registered dietitian can guide you best in this frontier.

Breakfast doesn't have to be a quick, mindless ritual. With the right picks and tweaks, your morning can start tastier, healthier, and on the right foot…or spoon.