Oatmeal has an array of nutritional benefits. It's higher in protein than any other breakfast cereal and contains potassium, selenium, manganese, iron and phosphorous, according to Johnny Bowden, author of "The 150 Healthiest Foods on Earth." Eating oatmeal regularly helps to lower cholesterol, which can reduce your risk of heart disease. With 4 grams of fiber per cup, oatmeal is an excellent weight-loss food, as its fiber content provides significant volume. Oatmeal also takes longer to digest than many other foods, which can make you feel full longer.
Step 1
Purchase steel-cut or old-fashioned rolled oats. "Forget about the instant packs; they are not even in the ball game. ... The less processing, the higher the fiber, the lower the glycemic load (sugar impact), and the better the oatmeal is for you," Bowden says. Packs of instant oatmeal also often contain sugar and other added preservatives.
Step 2
Eat a bowl of oatmeal for breakfast every day, preferably no later than one hour after you wake up. Eating breakfast early in the morning can boost your metabolism and give you the energy you need to get through the day, says Jillian Michaels, author of "Master Your Metabolism." Add nonfat or reduced-fat milk or soy or almond milk, along with blueberries, banana slices, diced apple, walnuts or pecans.
Step 3
Add oatmeal to homemade baked goods. Sprinkle 1/2 cup oats into quick breads, muffins or cookies, and add 1/4 cup extra water to absorb the oats. You can also grind oats in a blender or food processor to make oat flour. Simply substitute the oat flour for the white flour you normally use when baking.
Step 4
Bulk up meatloaf and casseroles with oatmeal. Make a waist-friendly turkey meatloaf with ground turkey breast, chopped red and green bell pepper, egg whites, nonfat milk and 3/4 to 1 cup of steel-cut or rolled oats.
Step 5
Keep a container or box of oats, a bowl and a spoon at work for a quick, healthy afternoon snack. There's no need for measuring spoons or cups -- just combine two parts water with one part oatmeal and microwave according to package instructions.
Step 6
Stir oats into waffle and pancake batter. Combine whole-grain batter with a few tablespoons of oats for a hearty, nutritious and fiber-rich breakfast. Top with a high-fiber fruit such as raspberries, strawberries, diced apple or sliced bananas.
Tips and Warnings
- It's very easy to add calories to oatmeal with spoonfuls of brown or white sugar, dollops of honey or whole milk. Make sure your additions are sensible.
- While oatmeal can promote weight loss, it doesn't contain all the nutrients your body needs to function properly. Incorporate oatmeal into a diet that's rich in fruit and vegetables, lean proteins and dairy products, healthy fats and other heart-healthy whole-grain foods.
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