You bought oatmeal because you were trying to make a healthier choice.

Then the scale kept rising.

Before you blame the oats, look at the whole bowl.

Plain oats are a nutritious whole grain. Their soluble fibre can help lower cholesterol. But an oversized portion with sweetened milk, honey, granola, dried fruit and a large handful of nuts can contain far more energy than you realise.

You do not need to abandon oatmeal.

Measure the oats before cooking. Choose plain oats instead of heavily sweetened varieties. Use whole fruit for sweetness and measure your milk and toppings too.

Healthy ingredients are still part of your total food intake. The word “healthy” does not make portion size disappear.

And remember that one breakfast does not determine your weight. Look at what you eat and drink across the entire day.

If your weight continues to rise despite consistent changes, speak with a healthcare professional.