Fiber 

A 1/*-cup serving of oat bran provides a little more than 7 grams of fiber. The U.S. Department of Agricultures Dietary Guidelines for Americans recommend that you get *4 grams of fiber for every 1,**0 calories in your diet. If you follow a typical 2,***-calorie diet, that 1/2 cup of oat bran meets *5 percent of your daily fiber needs. For a fiber-rich breakfast, stir a 1/4 cup of oat bran into a 1/2 cup of oatmeal and top it with a 1/2 cup of blueberries. Youll get *1 grams, nearly half your daily fiber needs, at breakfast alone.