How much oatmeal a day is healthy?

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).

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4. Unhealthy Toppings Have Made Your Bowl a Sugar Bomb

Learning how to make healthy oatmeal also requires knowing the right — and wrong — add-ins. This can be tricky because it’s easy to go overboard on sugary toppings, as a result of including sneaky and obvious sources in your bowl. For instance, flavored, sweetened nondairy milk, some nut butters, and sweetened dried fruit contain added sugar, as the USDA notes. Then, there’s the addition of brown sugar, maple syrup, or honey, all of which are sugar. “Adding sugar or syrup to an already carbohydrate-rich breakfast can cause it to become imbalanced, as it’s high in carbs but low in fat and protein,” says Hultin. Make sure you’re using dairy milk, unsweetened nondairy milks, and unsweetened nut butters to restrain added sugar. She likes to mash in some banana for “high-fiber, natural sweetness.” (Half a banana has 1 g of fiber, per the USDA.) You could also sprinkle your oats with cinnamon and nutmeg during or after cooking to impart a natural sweetness, says Snyder. Fresh fruit, such as berries, are another way to sweeten your bowl naturally!

5. You’re Standing Over a Stove When You Don’t Want to Be

Stirring oats on the stovetop may be the most traditional way to make oatmeal, but it takes time and requires attention, lest they burn. (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’s unappealing, you can make oatmeal in ways that work better with your lifestyle. “You can microwave either type of oat for a more hands-off approach so you can multitask,” 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 — and grab a spoon. 6. You’re Eating a Certain Type of Oats Because You Think They’re ‘Healthier’ Steel-cut, old-fashioned oats, and rolled oats: “It’s shocking, but they’re all essentially the same [nutritionally],” says Snyder. “The manufacturing and processing [to get the different shapes of oats] differs, but the nutritional values are the same,” she says. Each type of oatmeal offers unique textures, and some you’ll find more enjoyable than others. Go for the type you like the most, because eating healthy should make you happy. The one exception is prepackaged packets of instant oats. Many of these are flavored and contain added sugar. If you're opting for instant, choose plain and gussy it up yourself.

7. You’re Always Eating Hot Oatmeal

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 “overnight oats.” These are eaten cold. The benefit is that there’s little prep, you don’t have to cook a thing, it switches up the style of oats to add variety, and they’re perfect as a snack. “I like to make overnight oats in to-go coffee cups, which I can just grab and head out the door,” Snyder says.

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