{"id":6343,"date":"2024-07-30T00:00:05","date_gmt":"2024-07-30T00:00:05","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6343"},"modified":"2024-07-30T15:52:07","modified_gmt":"2024-07-30T15:52:07","slug":"7-oatmeal-mistakes-to-avoid","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/7-oatmeal-mistakes-to-avoid\/","title":{"rendered":"7 Oatmeal Mistakes to Avoid"},"content":{"rendered":"\n

Here, we unveil the health-promoting secrets to making and topping your bowl \u2014 because there are ways to get this breakfast staple wrong.\u00a0<\/p>\n\n\n\n

Oatmeal is the quintessential breakfast food: It’s quick, it’s simple, and it’s delicious.<\/p>\n\n\n\n

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Oatmeal is a classic breakfast. And if you\u2019ve gotten the impression that it\u2019s a plain and boring meal that is only carbs, think again. Make it right, and you can have a well-balanced bowl of\u00a0oats\u00a0that contains the right amount of\u00a0carbohydrates,\u00a0protein, and\u00a0fat, which will keep you full and satisfied throughout your morning. Oh, and, you\u2019ll want to make it delicious, too. By acknowledging these common missteps and following registered dietitians’ tips, you can prioritize health and taste. Here\u2019s what you need to know.<\/p>\n\n\n\n

1. You Aren\u2019t Serving Up the Right-Sized Bowl<\/strong><\/h2>\n\n\n\n
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One cup of cooked oatmeal is a healthy serving size, says\u00a0Jessica Crandall\u00a0Snyder, RDN, CDCES<\/a>, and CEO of\u00a0Vital RD\u00a0in Centennial, Colorado. That amount will contain 154 calories, 27 grams (g) of carbs, and 4 g of\u00a0fiber, according to\u00a0the U.S. Department of Agriculture<\/a>.<\/p>\n\n\n\n

That doesn\u2019t have to be the only part of your breakfast either. \u201cGo ahead and have\u00a0eggs<\/a>\u00a0on the side or throw berries on top,\u201d she says, which will add more filling nutrients (protein, fiber) and volume. If one cup looks disappointingly puny in your bowl, it might be helpful to downgrade to a smaller vessel, like an appetizer bowl, she says.<\/p>\n\n\n\n

2. You\u2019re Sticking to Water Only When Making Oats<\/strong><\/h2>\n\n\n\n
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If you love the way oatmeal tastes when it\u2019s made with water and oats, continue to make it as you wish. But don\u2019t be afraid to experiment with dairy and\u00a0nondairy milk, says Seattle-based registered dietitian nutritionist Ginger Hultin, spokesperson for the Academy of Nutrition and Dietetics and owner of\u00a0Champagne Nutrition.<\/p>\n\n\n\n

These liquids do add calories: 37 per cup for unsweetened almond<\/a> milk, according to the USDA, and around 100 for soy<\/a> or low-fat (1%) cow\u2019s milk<\/a>. Your choice depends on your goal. If you\u2019re aiming to make your bowl creamier for fewer calories, opt for almond milk. If you\u2019re looking to add in protein, try soy (6 g per cup) or low-fat cow\u2019s (8 g per cup). Along with that, \u201cany dairy or fortified nondairy milk will add in extra minerals, so you\u2019ll get a boost of nutrients, too,\u201d says Hultin.<\/p>\n\n\n\n

3. You\u2019re Not Adding Enough Protein on the Side<\/strong><\/h2>\n\n\n\n
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When putting together meals, Snyder makes sure she has a source of\u00a0healthy complex carbs, protein, and produce. The same goes for oatmeal, but it may be even more important because it\u2019s 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\u2019ll want to incorporate protein to round things out. (One cup of cooked oatmeal made with water has 5 g of protein, per the\u00a0USDA<\/a>.) \u201cI recommend 15 to 20 grams of protein at breakfast. Getting to this number creates more satiety, supports muscle mass and metabolism, and helps balance out your blood sugar,\u201d she says.<\/p>\n\n\n\n

Some ideas: Make your oats with soy, cow\u2019s, or protein-fortified plant milks. Add in a scoop of protein powder. Stir in\u00a0PB2<\/a>, a personal favorite of Snyder\u2019s; the powdered peanut butter nicely dissolves when stirred in and 2 tablespoons adds 6 g of protein.\u00a0Nuts<\/a>, nut butters, and seeds will also bump up protein. For instance, one ounce of almonds has 6 g of protein, according to the\u00a0USDA<\/a>.<\/p>\n\n\n\n

4. Unhealthy Toppings Have Made Your Bowl a Sugar Bomb<\/strong><\/h2>\n\n\n\n

It\u2019s easy to go overboard on sugar, as a result of including sneaky and obvious sources in your bowl. For instance, flavored,\u00a0sweetened nondairy milk<\/a>,\u00a0some nut butters<\/a>, and\u00a0sweetened dried fruit<\/a>\u00a0contain added sugar, as the USDA notes. Then, there\u2019s the addition of brown sugar, maple syrup, or\u00a0honey<\/a>, all of which are sugar. \u201cAdding a lot of sugar to an already carbohydrate-rich breakfast can cause it to become imbalanced, as it\u2019s high in carbs but low in fat and protein,\u201d says Hultin. Make sure you\u2019re using unsweetened nondairy milks and unsweetened nut butters to restrain added sugar. She also likes to mash in half of a\u00a0banana\u00a0for \u201chigh-fiber, natural sweetness.\u201d (A half of a medium banana has 1.5 g of fiber, per the\u00a0USDA<\/a>. That\u2019s about 5 percent of your daily value.) You could also sprinkle your oats with\u00a0cinnamon<\/a>\u00a0and nutmeg during or after cooking to impart a natural sweetness, says Snyder. Topping with fresh fruit, such as berries, is another way to sweeten your bowl!<\/p>\n\n\n\n

5. You\u2019re Standing Over a Stove When You Don\u2019t Want to Be<\/strong><\/h2>\n\n\n\n

Stirring oats on the stovetop may be the most traditional way to make oatmeal, but it takes time and requires attention, lest they scald. (Yuck.) Steel-cut oats take 20 to 30 minutes to make, says Hultin, while rolled oats can be made in five minutes. But if that\u2019s unappealing, you can make oatmeal in ways that work better with your lifestyle. \u201cYou can actually microwave either type of oat for a more hands-off approach so you can multitask,\u201d she says. Stovetop or microwave will not change the nutritional properties of oatmeal. Another option: If you have a slow cooker or an Instant Pot, make a larger batch, portion it out for the week, and reheat, says Hultin. Just stir in a splash of liquid to get it creamy again \u2014 and grab a spoon.<\/p>\n\n\n\n

6. You\u2019re Eating a Certain Type of Oats Because You Think They\u2019re \u2018Healthier\u2019<\/h2>\n\n\n\n

Steel-cut, old-fashioned oats, and rolled oats: \u201cIt\u2019s shocking, but they\u2019re all essentially the same,\u201d says Snyder. \u201cThe manufacturing and processing [to get the different shapes of oats] differs, but the nutritional values are the same,\u201d she says. Each type of oatmeal offers unique textures, and some you\u2019ll find more enjoyable than others. Go for the type you like the most, because eating healthy should make you happy. The one exception is the prepackaged packets of instant oats. Many of these are flavored and contain added sugar. If opting for instant, choose the plain variety and gussy it up yourself. <\/p>\n\n\n\n

7. You\u2019re Always Eating Hot Oatmeal<\/strong><\/h2>\n\n\n\n
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Oatmeal is known as a hot cereal, but a wonderful thing happens when you combine dry oats, yogurt or milk, fruit, and (maybe) chia seeds in a container in the fridge, says Snyder. After several hours (or, ahem, overnight), the oats absorb the liquid, plump up and soften into a familiar texture, and become \u201covernight oats.\u201d These are eaten cold. The benefit is that there\u2019s little prep, you don\u2019t have to cook a thing, it switches up the style of oats to add variety, and they\u2019re perfect as a snack. \u201cI like to make overnight oats in to-go coffee cups, which I could just grab and head out the door,\u201d Snyder says.<\/p>\n","protected":false},"excerpt":{"rendered":"

Here, we unveil the health-promoting secrets to making and topping your bowl \u2014 because there are ways to get this 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