Latte Coffee (1 Medium) and Bagel with Cream Cheese (1 Regular)

Have half the bagel instead of a full bagel, and keep the cream cheese portion moderate.

Add protein and fiber before or alongside the meal, such as eggs, avocado, or plain Greek yogurt.

Replace the bagel with a lower-carb option such as an egg-based breakfast or chia pudding made with unsweetened milk.

Choose an unsweetened latte or coffee with a smaller amount of milk; avoid flavored syrups and added sugar.

If you want something sweet with coffee, choose a small serving of berries rather than a pastry.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.