Balance Your Breakfast with Oats

Did you know that 57% of Americans make time for breakfast every day? But that means 43% of us don’t! Eating a balanced meal in the morning helps regulate blood sugar, improves our food choices later in the day and helps us maintain a healthier weight. What you choose to eat in the morning does make a difference.

The biggest barrier to eating breakfast is TIME. Either we skip it altogether or we grab a Starbuck’s coffee or a Wawa bagel on our way to work.  But did you know you can make a balanced breakfast in 5 minutes? Whole oats can be fast and satisfying and they don’t have to come out of a sugary package. You can create your very own balanced breakfast bowl and still have time to press that snooze button.

To get started, use this naturally sweet, no sugar added, oatmeal recipe as your base and then customize your bowl with endless topping combinations. For an even faster weekday breakfast, you can batch cook this oatmeal over the weekend and reheat it in the microwave.

Sweet & Simple No Sugar Added Oats


3/4 cup rolled oats

1 ripe banana, cut in pieces

1 1/2 cups fat-free milk

1/2 teaspoon cinnamon

1/2 teaspoon vanilla


Add oats, milk, and banana to a saucepan. Cook, over medium heat, stirring frequently for about 5 minutes or until oatmeal is cooked. Remove from heat, stir in cinnamon and vanilla. See below for suggested toppings.

Balance your breakfast bowl of oats by adding protein, healthy fat and extra fiber from the suggested toppings below:

Protein: Greek yogurt, cottage cheese, nut butter, nuts, or seeds

Healthy Fat: Chopped nuts, seeds, wheat germ, or nut butter

Extra Fiber: Add berries, either from frozen or fresh

Nutrition Note:  One cup of cooked oatmeal contains 30 grams of high-fiber carbohydrates. Oat fiber is high in soluble fiber which lowers cholesterol. When choosing your oats, go for old-fashioned rolled oats or steel-cut oats for longer satiety and better blood sugar.

Free Handout: Download our How to Make a Balanced Bowl of Oats handout from our website at







One Comment Add yours

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.