Use plain rolled oats or steel-cut oats
Cook with water or unsweetened low-fat milk
Keep the portion to 1/2 cup dry oats
Avoid adding sugar, honey, or syrup
Add cinnamon for flavor without extra calories
Add berries, apple slices, or other low-calorie fruit
Add chia seeds or flaxseeds in small amounts
Add a source of protein like Greek yogurt, egg whites, or protein powder
Use a small amount of nuts or nut butter
Avoid flavored instant oats
Avoid toppings like chocolate chips, dried fruit, or coconut flakes in large amounts
Eat oats as part of a balanced calorie-controlled meal plan
Prepare oats with vegetables for a savory option
Measure ingredients instead of estimating portions
Choose oats that keep you full longer, such as steel-cut oats
Keep total toppings light and simple