2% Fat Milk (100 Ml), Coffee with Cream and Sugar (1 Coffee Cup (6 Fl Oz)) and Raisin Bran (100 G)

Reduce or omit the added sugar in coffee; use cinnamon, vanilla extract, or a non-sugar sweetener instead.

Choose an unsweetened higher-protein milk or use a smaller portion of 2% milk, and avoid sweetened creamers.

Replace raisin bran with a lower-sugar, higher-fiber breakfast such as plain steel-cut oats topped with berries, chia seeds, and walnuts.

If keeping raisin bran, cut the serving in half and add protein and fat—such as eggs, plain Greek yogurt, nuts, or seeds—to slow the rise.

Eat the protein-rich food first, then have the cereal and milk rather than consuming the cereal alone.

Take a 10–20 minute easy walk after breakfast and monitor your response to identify the portions that work best for you.