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Oatmeal Guide

Easy ways to prepare heart-healthy oatmeal for breakfast.

Oatmeal is a satisfying, healthy morning meal. It’s high in soluble fiber, which may help to lower “bad” LDL cholesterol, and has a healthy amount of protein, both of which will help you feel satisfied. Plus oatmeal is a low-glycemic-index (GI) food—and research suggests that eating a low-GI meal before you exercise may help you burn more fat. For a boost of calcium, make oatmeal with low-fat milk instead of water. Then top it with your favorite fruit to add more fiber and nuts for (filling) healthy fats. Here are cooking instructions for the most common types of oatmeal, plus some of our favorite toppings. Use these instructions to prepare 1 serving of oatmeal or follow package directions. One serving of each type of oatmeal below is about 150 calories and 4 grams of fiber.

Topping Ideas

Jazz up your morning bowl of oatmeal with one or more of these tasty toppings.

  • Dried fruit, such as raisins, cranberries, cherries or chopped apricots or dates
  • Ground cinnamon or ginger
  • Chopped toasted nuts, such as almonds, pecans or walnuts
  • Chopped or sliced fresh fruit, such as bananas or apples
  • Fresh or frozen berries
  • Low-fat (or nonfat) milk or plain yogurt
  • Jams, preserves, maple syrup, brown sugar or honey
  • Applesauce
  • Ground flaxseed

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