148 calories per half cup

Eat 3-4 servings per week

Skip the cold cereal and errant piece of fruit. There’s nothing better than a bowl of oatmeal to spike your energy levels and provide you with hours of fuel. Oatmeal is also filled with stress-fighting and immunity-boosting zinc. If that weren’t enough to convince you to pop a bowl in the microwave, keep in mind IT can also help promote weight loss and lower your risk of heart disease. Oatmeal is filled with high levels of soluble fiber that protect your heart and arteries by trapping and expelling cholesterol, dropping levels by up to 30 points or more in some cases, says Kubiak.

The best oatmeal may not be the most convenient, however. Those flavored, single-serving packs that litter grocery-store aisles are often filled with added sugar-and therefore excess calories. Instead, stick with the big tub of instant oatmeal and add your own fruit and calorie-free sweeteners, if you need them. You can also make overnight oats and add other superfoods like chia seeds, nuts, milk, and fruit.