Weight Management

Perhaps you have been diagnosed with a weight related medical condition or maybe you want to create some healthier habits. No matter the reason, we are glad you have joined us. The Weight Management page has tips, recipes and information from Mayo Clinic experts to help you create a healthier lifestyle. And if weight loss in one of your goals, you can learn more about options available to support your journey, including lifestyle changes, medication, procedures or surgery.

Oct 3, 2020

6-Grain Hot Cereal (a Mayo Clinic favorite)

By Tara Schmidt, RDN, LD, @taraschmidt


Use time on the weekend to prepare and pre-portion this warm, comforting dish for a week of breakfasts ahead of time! Skip that tempting brown sugar and top with blueberries for added sweetness without the added sugar.

Number of servings: 14

Serving Size: ½ cup


1/2 cup uncooked pearl barley

1/2 cup uncooked red wheat berries

1/2 cup uncooked brown rice

1/4 cup uncooked steel cut oats

3 tablespoons uncooked quinoa

2 tablespoons of flax seed

1/2 teaspoon kosher salt

1 1/2 quarts water


In a large saucepan, combine the barley, wheat berries, rice, oats, quinoa, flax seed and salt. Pour water over ingredients, stir and bring to a boil over medium heat. Reduce heat to low and simmer for 45 minutes, stirring occasionally.

Nutritional analysis per serving:

  • Calories 114
  • Total Fat 1 g
  • Saturated fat 0  g
  • Trans fat 0 g
  • Monounsaturated fat 0 g
  • Cholesterol  0 mg
  • Sodium 74 mg
  • Total carbohydrate 21 g
  • Dietary fiber 3 g
  • Total Sugars 0 g
  • Protein  4 g

For this recipe and more, visit the Mayo Clinic Healthy Recipe Archive

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