Oatmeal is one of the healthiest choices from the grains food group because it's a whole grain that is high in both soluble and insoluble fiber. It's also extremely convenient to cook and versatile enough to serve as either a snack or a full meal. If you don't eat much of it, adding it to your diet has definite benefits, but it's not necessary to eat more than a serving per day.
Nutrition Facts
The U.S. Department of Agriculture reports that 1 cup of cooked oatmeal, whether from quick, instant or regular rolled oats, has about 165 calories, 6 g protein, 3.5 g fat, 28 g carbohydrates, 4 g fiber and 0.5 g sugar. Those facts pertain to oatmeal that is cooked in water without any additions, such as milk, cream, sugar or fruit, so the exact amounts will vary depending on how you serve your oats.
The Grains Group
The primary nutrients that oatmeal offers are the same found in many members of the grains food group, of which whole grains are the most nutritious. According to MyPyramid.gov, those nutrients include dietary fiber, B vitamins, folate, magnesium, selenium and iron. Eating oatmeal and other whole grains that contain those nutrients can help lower cholesterol levels and reduce risks of constipation, heart disease and birth defects in pregnant women. Thus, if your regular diet does not contain many whole grains, eating several servings of oatmeal per day can help fill in the gaps and provide those essential nutrients where you may otherwise miss them. If you do normally eat other whole grains, however, you don't need to eat oatmeal more than once or twice a week, and you can have a healthy diet without ever eating it.
Balance
The key to achieving a healthy diet that satisfies all nutritional needs is maintaining balance in what you eat. Oatmeal is just one of many nutritious foods, and eating too much of it at the expense of other food groups may result in nutrient deficiencies or additional health problems. Instead of focusing too heavily on any one food, eat a variety of fruits, vegetables, whole grains, low-fat dairy products and lean proteins every day.
Considerations
If you feel you're eating too much oatmeal and that it is negatively impacting your diet, talk with your physician or a registered dietitian, who can help you plan a more balanced diet. Conversely, if you struggle with a health issue such as celiac disease or gluten intolerance, eating more oatmeal and rolled oats daily may benefit you since you're unable to derive nutritional benefits from grain products with whole wheat, barley and rye.
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