How much oatmeal should you eat a day?

everydayhealth.com - 7 Oatmeal Mistakes to Avoid - Everyday Health

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1. You Aren’t Serving Up the Right-Size Bowl

One of many essential healthy oatmeal tips: Keep portion size in mind.

One cup of cooked oatmeal is a healthy serving size, says Jessica Crandall Snyder, RDN, CDCES, the CEO of Vital RD in Centennial, Colorado. That amount will contain 154 calories, 27 grams (g) of carbs, and 4 g of fiber, according to the U.S. Department of Agriculture (USDA). That doesn’t have to be the only part of your breakfast either. “Go ahead and have eggs on the side or throw berries on top,” she says, which will add more filling nutrients such as protein and fiber, along with volume. If 1 cup looks disappointingly puny in your bowl, it might be helpful to downgrade to a smaller vessel, like an appetizer bowl, she says.

2. You’re Sticking to Water When Making Oats

If you love the way oatmeal tastes when it’s made with water and oats, continue to make it as you wish. But don’t be afraid to experiment with dairy and nondairy milk, says the Seattle-based registered dietitian-nutritionist Ginger Hultin, the owner of Ginger Hultin Nutrition and the author of the e-book Anti-Inflammatory Plant-Based Eating 101. These liquids do add calories: 37 per cup for unsweetened almond milk, according to the USDA, and around 105 for soy or low-fat (1 percent) cow’s milk. Your choice depends on your goal. If you’re aiming to make your bowl creamier for fewer calories, opt for almond milk. If you’re looking to add in protein, try soy (6 g per cup) or low-fat cow’s (8 g per cup). Along with that, “any dairy or fortified nondairy milk will add in extra minerals, so you’ll get a boost of nutrients, too,” says Hultin. When putting together meals, Snyder makes sure she has a source of healthy complex carbs, protein, and produce. The same goes for oatmeal, but it may be even more important here, because it’s easy to think of your bowl as a complete meal. The oats supply healthy complex carbs, and topping it with fruit will get you the produce (and more carbs), but you’ll want to incorporate protein to round things out. (One cup of cooked oatmeal made with water has 5 g of protein, per the USDA.) “I recommend 15 to 20 g of protein at breakfast. Getting to this number creates more satiety, supports muscle mass and metabolism, and helps balance out your blood sugar,” she says. Some ideas: Make your oats with soy, cow’s, or protein-fortified plant milks. Add a scoop of protein powder. Stir in PB2, a personal favorite of Snyder’s; the powdered peanut butter nicely dissolves when stirred in, and 2 tablespoons (tbsp) adds 6 g of protein. Nuts, nut butters, and seeds will also bump up protein. For instance, one ounce of almonds has 6 g of protein, according to the USDA.

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Why do you put salt in oatmeal?

Salt brings out the nuttiness in oatmeal, and as it cooks it develops a warm, toasty flavor.

tastingtable.com - Why You Should Always Add A Pinch Of Salt To Oatmeal - Tasting Table

When it comes to breakfast, oatmeal is one of the most versatile options. Not only is it a dish that's quick and easy to make, it's one that can be customized in many different ways depending on what you have in the kitchen, what fruits are in season, or just whatever you're in the mood for. Whether you make it from scratch or use a packet of the instant kind, oatmeal makes for a satisfying meal. Check the back of any oatmeal container, however, and the instructions will probably tell you to just add hot water. If this is the way you're preparing your oatmeal, you're actually missing out on a ton of flavor. While you can certainly add different sweet and savory toppings and mix-ins to spruce up an otherwise bland oatmeal, you'll get the best tasting results by simply starting off with the right base. According to Prevention, that involves adding a pinch of salt at the beginning of the cooking process. Salt brings out the nuttiness in oatmeal, and as it cooks it develops a warm, toasty flavor.

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