Oatmeal is a naturally cholesterol-free, low-fat, low-sugar food. It also has four grams of fiber and five grams of protein per serving, and may even help lower cholesterol levels. No wonder the American Heart Association has given oatmeal its heart-check of approval.
The USDA recommends eating whole grains, such as oats, as part of a healthy diet. But not everything with the word “oatmeal” is good for you. For example, instant pre-flavored oatmeal is rarely as healthy as regular oatmeal. Some varieties of pre-flavored oatmeal can have over 10 times the sugar of the unflavored kind. Oatmeal bars are typically even worse! Instead of the choosing the premade stuff, people should cook (or microwave!) their own oatmeal.
Here are some quick tips on how to make delicious, nutritious oatmeal meals:
Start with 100% whole grain oats.
- People who have plenty of time to spare to make breakfast and appreciate a hearty, nutty texture should try steel cut oats (also known as Irish oatmeal).
- Folks who are rushed in the morning can enjoy instant whole grain oats, which can be cooked in one minute.
Choose your liquid.
- Water has no calories, and results in a lighter oatmeal. This is a good choice for people who are counting calories and eating other foods along with the oatmeal or are just looking for a filling snack.
- For something creamier, try fortified skim milk (80 calories per serving; contains calcium and Vitamins A and D)
- Another great option is fortified soy milk (80-100 calories per serving; contains everything cow’s milk has plus soy isoflavens and soy protein; typically has less sugar but more fat than cow’s milk)
Make it yummy:
- instead of sugar or honey (which add calories but no nutrients), try a calorie-free sweetener such as Splenda or Stevia.
- cinnamon (not cinnamon sugar)
- natural apple sauce (no added sugar)
- raisins or other dried fruit (pay attention to the calorie content)
- chopped walnuts or almonds
- pieces of peach, apricot, apple, or whatever fruit sounds good
- vanilla or other flavor of yogurt
Yes, the fruit and yogurt add sugar and the nuts add fat, but they also contain important nutrients and can be part of a balanced diet. Bottom line: a bowl of oatmeal with milk and fruit pieces is a delicious way to get fiber, calcium, protein, and plenty of vitamins. It is also a lot more filling than many other breakfast foods with the same amount of calories.
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