English Flat White (1 Coffee Cup (6 Fl Oz)), Rusk Toast (1 Rusk), English Overnight Oats (1 Cup) and English Berry Smoothie (1 Cup)

Choose an unsweetened flat white with no syrup or sugar, and avoid pairing it with sweetened plant milks.

Replace rusk toast with a protein-rich option such as eggs, plain Greek yogurt, or a small handful of nuts.

Make overnight oats with plain rolled oats, unsweetened milk, chia seeds, and cinnamon; avoid honey, jam, sweetened yogurt, and dried fruit.

Keep the berry smoothie unsweetened and blend whole berries with plain Greek yogurt, chia or flaxseed, and water or unsweetened milk rather than juice.

Have the oats or smoothie alongside protein or healthy fat, such as eggs, Greek yogurt, nuts, or seeds, rather than consuming them alone.

Reduce the portion size of the oats or smoothie, eat slowly, and take a 10–15 minute walk after the meal.