Oatmeal in a bag is the worst, she says. Instead, opt for steel cuts oats which are minimally processed and loaded with fiber and protein. “Studies have shown if you start your day with 1 cup of steel cut oats, it will help to reduce cholesterol and maintain healthy blood sugar levels throughout the day (this is the key to preventing munching),” Amsterdam says. Add ½ cup of fresh fruit (1/2 a banana or handful of berries) and drizzle a teaspoon of organic honey for some added sweetness.