Oatmeal

Oatmeal is a nutritious and tasty breakfast option, particularly if you're trying to reduce weight. Oats are low in calories but strong in fiber and protein, which are two nutrients that affect hunger and weight control.

Oats, in particular, are high in beta-glucan, a type of fiber that has been linked to improved immune function and heart health. Beta-glucan has been shown in studies to help regulate blood sugar levels, preventing hunger-inducing spikes and crashes. A short research of 14 overweight people found that eating more beta-glucan resulted in greater levels of peptide YY, a hormone that controls food intake by suppressing hunger. For a high-fiber morning meal, combine one cup (235 grams) cooked oatmeal with one-half cup (74 grams) berries, one tablespoon (7 grams) ground flaxseed and a handful of almonds.