Oatmeal is a hearty, whole-grain food that can benefit your health in many ways. However, a few common oatmeal habits can derail your health goals.

1. Eating the wrong portion size

A typical serving of oatmeal is equal to about 1 cup of cooked oats. However, many people eat more than one serving at a time. This can quickly increase your calorie intake, leaving little room for other nutritious items like eggs, fresh fruit or nuts.

2. Using the wrong type of oats

Types of oats include steel-cut oats, old-fashioned rolled oats, and instant or quick-cooking oats.

Less-processed oats, such as oat groats or steel-cut oats, retain most of the original grain and its nutrients. Your body also digests these oats more slowly, which can help support steady blood sugar levels.

Instant oats are still considered a whole grain, but they are more processed, have slightly less protein and fiber, and are digested more quickly.

3. Adding too many sugary toppings

The U.S. Department of Health and Human Services developed the “Healthy People 2030” program, which aims to reduce sugar intake. They recommend that only 11.5% of your calories should come from added sugars.

These oatmeal add-ins are added sugar that contribute to that daily goal:

Instead, try improving the taste of your oatmeal naturally with fresh fruit or add cinnamon.

4. Miscalculating the liquid-to-oats ratio

Whether you are making your oatmeal in the microwave, on the stovetop, or in a rice cooker, you need to make sure you use the right liquid-to-oats ratio. If you do not pay attention to this detail, you could end up with oats that eat like glue or those that are too watered down:

5. Choosing water to make your oats

Although it is fine to make your oats with water, if you add milk to your oats, you will get a heartier, more nutrient-rich bowl of oats:

6. Not adding enough protein

While eating oatmeal is a nutritious way to add whole grains to your diet, it is still important to pair it with a protein, a fruit or vegetable, and a healthy fat.

Try pairing your oatmeal with one or two hard-boiled eggs. You can also add peanut butter, nut butter, or nuts to your oatmeal to boost its protein content.

7. Forgetting to add salt

If you want a tasty bowl of oatmeal with rich, nutty, toasty flavors, add a pinch of salt before cooking. Salt acts as a flavor enhancer, bringing out any of the spices or flavorings you have added, like cinnamon, nutmeg or vanilla. It can also keep you from adding too much sugar in an effort to improve the taste.

(Health delivers relevant information in clear, jargon-free language that puts health into context in peoples’ lives. Online at www.health.com.)

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