Oatmeal is a whole grain that’s rich in protein, minerals, and a soluble fiber called beta glucan that helps reduce total cholesterol and LDL cholesterol (the bad kind of cholesterol). Soluble fiber also helps keep your digestive system healthy. One cup of cooked oatmeal contains four grams of fiber, six grams of protein, two milligrams of iron, 63 milligrams of magnesium, and 12 milligrams of selenium. Without any added sugar or milk, one cup of cooked oatmeal has about 160 calories. A healthy breakfast may include oatmeal served with fresh berries, nuts or flax seeds, and a splash of low-fat milk or soy milk. Round out your breakfast with a slice of whole grain toast with peanut or nut butter and a glass of milk or orange juice. Cold cereals made with oats can be good for you too. There are different types of regular oatmeal: steel cut, rolled, or quick-cooking, oatmeal. They have slightly different textures and cooking times; however, they are all about the same nutritionally.