I am choosing Quaker Oats for my food choice. You can find the nutritional information here http://www.quakeroats.com/products/hot-cereals/quick-oats.aspx . Serving size is ½ cup. I chose Quaker Oatmeal because I do not do well with Milk and melatonin in the early morning as it puts me back to sleep. Served with water ½ cup is 150 calories. Served with ½ cup of vitamin A & D fortified Skim milk it is 190 calories.
- Total Fat: 3 g
- Saturated Fat: 0.5 g
- Trans Fat: 0g
- Polyunsaturated Fat: 1g
- Monounsaturated Fat: 1g
WITHOUT SKIM MILK WITH SKIM MILK
- Cholesterol 0mg 0% 1%
- Sodium 0mg 0% 2%
- Total Carbohydrates 27g 9% 11%
- Dietary Fiber 4g 15% 15%
- Soluble Fiber 2g
- Insoluble Fiber 2g
- Sugars 1g
- Protein 5g
- Vitamin A 0% 4%
- Vitamin C 0% 0%
- Calcium 0% 15%
- Iron 10% 10%
- Vitamin D 0% 10%
- Thiamin 10% 15%
- Riboflavin 2% 15%
- Niacin 0% 2%
- Phosphorus 15% 30%
- Magnesium 25% 25%
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your food intakes:
Nutritional Values without and with Vitamin A & D fortified Skim Milk
CALORIES 2,000 CALORIES 2,500
- Total Fat Less than 65g Less than 80g
- Saturalted Fat Less than 20g Less than 25g
- Cholesterol Less than 300g Less than 300g
- Sodium Less than 2,400mg Less than 2,400mg
- Total Carbohydrates 300g 375g
- Dietary Fiber 25g 30g
And it is true that Quaker Oats can help reduce your cholesterol because of these nutritional facts: Total Fat: 3 g, Saturated Fat: 0.5 g, Trans Fat: 0g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 1g. But this is true only if you do not add butter to the oats!
Oats are in the triangle space for “Grains” on the www.myplate.gov nutritional tool. And they are very filling so you may not be able to finish even a small portion such as ½ cup. Because of that oatmeal may be a better choice for someone seeking to lose weight. They are fairly easy to fix. I use my hot water from my tea pot or coffee pot to prepare my oatmeal because I do not use milk in mine. They really are ready as soon as you add the hot water and stir.
Quaker Oats can be found in the major category: “Cereals and Grains > Food > oat” and under the subcategory: “Cereals > cooked (oats, oatmeal) > ½ cup” section of the “Exchange List”. They have listed the grain as “food “oat” are a food grain. And ½ cup serving size of “cooked (oats, or oatmeal)” also go into the subcategory of “Cereals” because Oats or Oatmeal are cereal.
The serving size for Quaker oats is ½ cup. Such a small serving of ½ cup would satisfy a young child or small person. But in general that portion maybe too small for a regular size adult. Sometimes I can eat 1cup and other times I cannot. It depends on how hungry I am. Also depends on the toppings I choose. Sometimes I add raisins, brown sugar, applesauce, and or cinnamon.
It has an ample supply of many of the vitamins and minerals when combined with ½ cup of Vitamin A & D fortified Skim milk. It is the perfect for combating high cholesterol. With 5g of protein with or without the Vitamin A & D Fortified Skim Milk that beats Corn Flakes! It is lacking in carbohydrates with only 1g. However it does have a 3g of fat and all 3g are from healthy fats. Quaker Oatmeal even with ½ cup of Vitamin A& D Fortified milk is “low” in the range of nutrient density because there is only 1g of carbohydrates and 5g of protein.
- Grosvenor, M., & Smolin, L. (2012) Visualizing Nutrition: Everyday Choices (2nd ed.). Hoboken, NJ: Wiley Visualizing.