Instant oatmeal: look for these 6 clues to get the most nutrition from instant oats.(OFF THE SHELF)(Buyers Guide)

Eating oatmeal daily is beneficial to your health--as long as you eat a nutritious one. The cereal aisle is full of flavored instant oatmeal varieties that may beckon you to drop them into your cart. Stop, look and read--the label, that is. Just because it's instant doesn't mean it's bad for you, but you need to pick and choose. Instant oatmeal is often processed with additional salt, sugar, flavorings and colorings. But the ingredients list can reveal the true nutritional value, and what you eat with it can enhance your daily breakfast. Use these 6 clues to ensure you get a great kick-start to your day.

1. The oats: Rolled oats are the most common type used. The process of heating and flattening the oats with steel rollers reduces their cooking time, yet you're still getting a whole grain cereal. "All oatmeal is whole grain, whether it is old-fashioned, quick or instant," says Julie Miller Jones, PhD, CNS, LN, a professor of nutrition and food science at the College of St. Catherine in Arden Hills, Minnesota. "So they all offer the same vitamins, minerals, fiber and phytonutrients."

2. Fiber: A 1994 study in the American Journal of Clinical Nutrition found that high-fiber diets are associated with lower cholesterol levels, lower heart disease risk, reduced blood pressure, enhanced weight control, better glycemic control, reduced cancer risk and improved gastrointestinal function.

Additionally, high-fiber foods make you ...