Oatmeal (1 Cup, Cooked) and Banana (1 Medium (7 Inches To 7 7/8 Inches Long))

Use a smaller portion of banana, preferably a firmer, less-ripe banana, and avoid adding honey, sugar, or sweetened toppings to oatmeal.

Choose plain steel-cut or rolled oats instead of instant or flavored oatmeal, and cook them to a thicker consistency.

Pair the meal with protein, such as plain Greek yogurt, eggs, cottage cheese, or unsweetened soy yogurt.

Add fats and fiber to the oatmeal, such as chia seeds, ground flaxseed, walnuts, almonds, or natural peanut butter without added sugar.

Add lower-sugar fruit in place of part of the banana, such as berries, cherries, apple slices, or pear slices.

Take a 10–20 minute easy walk after eating and avoid having the banana-oatmeal meal when you are very hungry.