4. Apple cinnamon oatmeal (Au Bon Pain)

Oatmeal is a favorite among dietitians because it contains two kinds of fiber: the insoluble kind, which helps prevent constipation, and the soluble type, which digests slowly to help regulate blood sugar. "Oatmeal is more filling than many other cereals," Dr. Gerbstadt explains. Au Bon Pain's oatmeal edged past the McDonald's version because it has less saturated fat and sodium, plus more protein and fiber.

Calories 280; Fat 4 g (sat 1 g); Protein 8 g; Carbohydrate 56 g; Fiber 7 g; Sodium 10 mg

Room for improvement: The protein content is a bit low: Make it more filling by eating a few nuts or yogurt on the side.

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Credit: Au Bon Pain