Don't miss out on fruit and the fiber they provide (not to mention the antioxidants and Vitamin C): (fiber in grams) Raspberries 1 cup 8.0 Pear, with skin 1 medium 5.5 Apple, with skin 1 medium 4.4 Banana 1 medium 3.1 Orange 1 medium 3.1 Strawberries (halves) 1 cup 3.0 As an alternative to grapefruit is low sugar grapefruit juice. Ocean Spray has one that is absolutely awesome taste (awesome tart flavor): Ruby Red Grapefruit (Light version). http://www.oceanspray.com/Products/Juices/Light/Light-RUBY™-Red-Grapefruit-Juice-Drink.aspx
Plain oatmeal is healthier is you can skip the butter and sugar that most people add. That butter-flavor zero-calorie spray and Stevia zero-cal sweetener ain't bad on oatmeal.
Try PrescriptFit Medical Nutrition Therapy. It is formulated for diabetics and the side-affect is weight loss. http://www.drdiet.com/ Depending on where you live, there may be a doctor's clinic that you can just swing by and pick it up or you can order it online. It's pretty good, too.
She's been eating plain oatmeal lately, but I told her isl's suggestion about adding walnuts and I think she'll try that.
I don't see the need for butter in oatmeal. That sounds gross (grits yes). And 7 grams of sugar (I certainly don't add any) is not a bad amount for a breakfast. Most cereals are going to give you between 9 and 15.
I wouldn't eat plain oatmeal. Tried that. No flavor to it. I couldn't last with that. This Maple and Brown Sugar has an awesome taste. The walnuts improves the overall texture of the food, giving you something crunchy to go with it. I eat mine like it's almost a soup, with a lot of milk (but I am a big milk drinker). The milk I drink is made by HEB, a regional chain in the Southwest, the product is called Mootopia. It has half the sugar and 50% more protein. It is awesome and doesn't even taste sour like regular milk. Before I moved back to Austin, I was drinking Carb Countdown Reduced Calorie Milk, which also has reduced sugar but didn't have the added protein. Still a better choice than regular milk, since it has only 25 % of the sugar. If you need a milk alternative, that would be the one I strongly suggest, since you probably won't have an HEB food store in your city. http://www.heb.com/page/healthy-primo-picks/heb-mooptopia
Another tasty high fiber product I swear by is Kellogg's Fiber Plus Antioxident Bars. http://www.kelloggs.com/en_US/kelloggs-fiberplus-antioxidants-bar-dark-chocolate-almond.html 7 g Sugar 9 g Fiber (that's 35 % of your recommended daily allowance) I eat about 30-50 grams of fiber each day (for women, I think 20-35 is enough). I get 10 from my oatmeal and 9 from this bar. I eat both EVERY DAY. The rest of the fiber I get from fruit and the food that I eat throughout the day. Fiber and lots of water should be the top 2 things in everyone's diet. That's half your battle.
Antioxidents and Omega 3s are the next 2 big things you need in your diet. Walnuts are chock full of Omega 3s. http://www.hsph.harvard.edu/nutritionsource/omega-3/ The typical American diet has a horrible balance between Omega 3 and Omega 6 fatty acids. These are the good fats that are essential. We get way too much Omega 6 and not nearly enough Omega 3, mainly because the source of Omega 6 is in your cooking oils you buy from the store. http://www.ncbi.nlm.nih.gov/pubmed/12442909
