A steaming bowl of oatmeal is a great start to your day. Oatmeal is a whole grain so it fills you up, and it's a great source of slow-burning energy that will keep you fueled throughout your morning. What's more, the soluble fiber found in oatmeal helps to reduce low-density lipoproteins (the "bad" cholesterol). And who doesn't like a heart-healthy start to the day?

But despite all the health benefits and the low cost (old-fashioned oats cost approximately $0.13 per serving), is oatmeal a calorie-friendly choice for breakfast?

A 1/2 cup of old-fashioned oatmeal has 150 calories. Not bad, not bad. Of course, oatmeal is a bit bland and added sweeteners can add unwanted calories. Instead of sweetening your oatmeal with brown sugar or syrup, choose mix-ins with more nutritional value:

• Cinnamon
• Blueberries
• Banana slices
• Almonds or walnuts
• Raspberries
• Strawberries
• No-sugar-added applesauce
• Pumpkin puree and pumpkin pie spice.

When choosing oatmeal, avoid the instant varieties. Most have added sugars, and because of the process used to make it quick cooking, some of the nutrients in the oats are lost. The closer the oat is to its natural state, the more nutritional value it has. Steel cut oats are a great option if you like that distinctive bite that oats have, and old-fashioned oats are a great choice as well.