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Want to eat less at lunch? Choose oatmeal for breakfast. Recent study: Volunteers who ate a bowl of hot instant oatmeal with skim milk reported feeling fuller longer and ate significantly less at lunch than on the days that they ate a breakfast of cold oat-based cereal and skim milk. Explanation: Although both the oatmeal and cold cereal consumed in the study had the same number of calories, oatmeal has more fiber, which increases satiety.

Candida Rebello, MS, RD, researcher, Louisiana State University School of Nutrition & Food Sciences, Baton Rouge.