They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants. Health benefits include weight loss, lower blood sugar levels, and a reduced risk of heart disease.

Stick with whole oats or steel-cut oats and avoid instant oats. You can cook them, soak them overnight, eat them as-is by adding a little milk or yogurt to soften them up, or blend them into a smoothie.

Up the flavor and nutrients by adding fresh or dried fruit and a few nuts for protein. To sweeten without sugar, add a splash of pure vanilla extract and a dash of cinnamon.

Eggs are high in protein and the yolk contains heart-healthy omega-3 fats to help fight inflammation. They can be prepared in a variety of ways so you won’t get bored — scramble, bake, or hard boil them.

Adding vegetables helps to increase your antioxidant intake. One hearty combination is mushrooms, onions, and chopped tomatoes. When you combine vegetables with your eggs, first cook them in your pan, then add your eggs and scramble.

Greek yogurt is made by straining whey and other liquid from milk curds, which produces a creamier, more protein-rich yogurt. Yogurt and other dairy products can also help with weight control because they increase levels of hormones that promote fullness.

Greek yogurt can be a good source of probiotics, which help your gut stay healthy. Look for the phrase “contains live and active cultures” on the label to make sure your yogurt contains probiotics, and stick with unsweetened varieties.

Because yogurt comes ready to go out of the refrigerator, it’s a good choice for those with little time or those who want to avoid cooking.

• Top with grains, berries, chopped fruit, and nuts in a bowl — or fancy it up by serving it in a parfait glass.
• Blend with other ingredients into a simple smoothie.