144 Breakfast (1 piece)

Check the breakfast portion and carbohydrate total; reduce sugary drinks, juice, sweetened cereal, pastries, white toast, and large servings of refined grains.

Build breakfast around protein, fiber, and healthy fats—for example eggs with non-starchy vegetables, plain Greek yogurt with berries and chia seeds, or tofu scramble with avocado.

If including starch, keep the serving modest and choose options such as steel-cut oats, lentils, chickpeas, or beans rather than refined breakfast foods.

Eat vegetables and protein first, then carbohydrate-containing foods; this can slow how quickly glucose rises after the meal.

Take a 10–20 minute easy walk or do light movement after breakfast, if this is safe for you.

Track your before- and after-breakfast readings and discuss repeated large spikes with your clinician, especially if you use glucose-lowering medication.