In a previous post I touched on a different strategy for weight loss, concentrating on good foods to eat instead of dwelling on foods not to eat. By making a conscious effort to eat a good variety of healthful foods that offer your body something, like a great source of vitamins, antioxidants, fiber, etc., you will fill up on those foods and crave the empty calorie foods less. If you make the right choices and make every calorie count, you don’t have to count every calorie.

Remember the list?


Whole grains






Cruciferous vegetables

Green leafies

Orange vegetables

Red fruits and vegetables

Lean protein


The goal is to consume most of the foods on the list daily and fish at least twice a week. Most of the foods on the list are frugal and all are healthful. Today I want to talk about one of my favorite whole grains.


Whether you have it for breakfast or a snack, oatmeal is quick, cheap, filling, and so good for you. Even rolled oats only take two minutes in the microwave. Do a cost analysis per serving between oatmeal and boxed cereal, not even close. If I eat a bowl of oatmeal for breakfast I’m not even remotely hungry until late morning. Old fashioned rolled oats are a whole food. You can’t get much closer to nature.

If you find oatmeal just plain boring, dress it up, but make smart choices. I buy walnuts in bulk, toast them in the oven at 350 degrees F for 10 minutes, stirring occasionally, and put them in a plastic storage bag to sprinkle over my oatmeal. Of course you could do this with the nut of your choice. Dried fruit is another option. I happen to prefer dried plums, but you could choose any dried fruits such as raisins, cranberries, or blueberries. The nuts add crunch and the dried fruit adds sweetness, without having to add sugar. If you prefer fresh fruit that’s another option. Try chopped apples and a sprinkle of cinnamon or berries and nonfat milk. The choices are endless and you could use whatever happens to be on sale at the time.

Dig in to a bowl of oatmeal, save some bucks and feel healthier.