All-Bran Wheat Flakes (Kellogg's) (1 Serving)

Reduce the cereal portion and measure it rather than pouring freely; consider splitting the usual serving into two smaller meals.

Avoid eating it by itself: pair a smaller serving with plain Greek yogurt, eggs, or cottage cheese to add protein.

Add chia seeds, ground flaxseed, walnuts, or almonds for fiber and fat; keep added sugars such as honey, syrup, and sweetened dried fruit out of the bowl.

Use unsweetened milk or plain yogurt instead of sweetened milk, flavored yogurt, or fruit juice.

Choose lower-sugar toppings such as berries, and avoid banana, grapes, or large amounts of dried fruit if they tend to raise your readings.

Take a 10–20 minute easy walk after breakfast and track your response to different portion sizes and pairings.