There’s oatmeal that’s loaded with additives and preservatives… and then there’s the real deal. The experts encourage you to start your morning off with a bowl of plain oat flakes. Oats are rich in fiber and soluble fiber, making them a much-needed staple in your diet. According to the American Cancer Society, oats have plenty to offer. Oatmeal reduces your risk of cancer, lowers bad LDL cholesterol levels, slows down the digestion of starches and prevents heart disease. It’s also a good source of Vitamin E, iron, magnesium, zinc, selenium and more. The phytochemicals in oats may help to prevent cancer, plus it benefits diabetics by preventing rapid blood sugar spikes.

To add some flavor to your oatmeal, add milk and cinnamon or a handful of fresh fruit. Adding your favorite flavored protein powder to oatmeal after it cooks helps bump up the protein in your meal while adding minimal calories. The combination of fiber and protein can help keep your appetite at bay for hours – definitely a perk when trying to stick to a diet. If you don’t like hot cereal, then try incorporating oatmeal in other ways. Cook rolled oats into oatmeal-raisin cookies. Use oats as an extender, like you would bread crumbs, in recipes like meatloaf. Thicken soups and stews with oat flour instead of cornstarch. There are plenty of ways to feel your oats!