When in doubt, always go for whole grains. Oats fit the bill perfectly. They’re packed with beta glucan, a type of soluble fiber that helps keep your cholesterol in check, according to Vicki Shanta Retelny, RDN, founder of simplecravingsrealfood.com. Plus, you can use them to bulk up recipes, like meatballs and meatloaf, to save a few calories. Go for steel cut, slow cooking, or (unsweetened) instant—whatever you prefer. They all deliver on fiber and you’ll eat more of what your schedule allows and you enjoy. These are the tasty oatmeal toppers you haven’t thought to try.
It has a rep as a superfood because, hey, it is a superfood, says Retelny. “Quinoa offers complex carbs and a complete protein source, which you don’t typically get from grains,” she says. (It’s actually a seed but many people lump it into the grain category.) In fact, one cup of quinoa offers 8 grams of protein. Make it into a main meal by tossing in your favorite veggies or cook into a hot cereal to change things up for breakfast. Check out these creative quinoa recipes you’ll want to make tonight.