The real breakfast of champions? Oatmeal. At just 150 calories per serving (1/2 cup dry), oatmeal delivers two grams of soluble fiber and two grams of insoluble fiber, transforming this comfort-food classic into high-octane energy. Soluble fiber, which also helps lower cholesterol, slows down carbohydrate absorption, keeping your blood sugar at a sustained, even hum. Insoluble fiber keeps you feeling full for longer.
Plus, oatmeal is cheap and quick. Just check the label of instant oatmeal — some contain lots of added sugar and sodium. If you can spare five minutes, cook up quick oats instead.