Oatmeal and hot breakfast cups a warm way to start the day

On a cold morning, a hot breakfast is a cozy way to start the day. But the time to prepare one isn’t always available.

Oatmeal and cereal-to-go cups allow for the best of both worlds — steamy breakfast in a matter of minutes. In addition, starting the day with oatmeal can fuel your morning with a head start on your daily fiber, protein, antioxidants, and a variety of vitamins and minerals.

Oats are often considered one of the original superfoods. They contain a unique fiber called beta-glucan. This fiber can help prevent blood sugar from rising after meals, lower total cholesterol and boost gut health. In addition, fiber in general helps you feel fuller longer. That can be especially helpful when trying to achieve and maintain a healthy weight.

For anyone needing to avoid gluten, oats are an ideal fiber-rich ingredient to include in your diet. However, because of growing conditions, some oats may contain trace amounts of gluten. To be safe, read the food label for the gluten-free label. Fortunately, there are a handful of oatmeal-to-go cups that meet the gluten-free criteria.

Consider these tips when making your on-the-go oats:

— Extra! Boost the nutrition of your hot breakfast by adding extras like chia or hemp seed, or choose brands that already include them.

— Natural. While the flavors are yummy, they often come with a hefty dose of added sugar. Consider adding your own fruit, nuts, and spices for deliciousness without the extra sugar.

— Bone builder. For extra protein and calcium, swap out the added water for low-fat milk. FYI, it may take a little longer to cook with the milk, but the creaminess is worth the wait.

Environmental Nutrition is the award-winning independent newsletter written by nutrition experts.