Brakfast (1 piece)

Reduce portions of refined breakfast carbohydrates such as sweet pastries, sugary cereal, white toast, and fruit juice; choose a smaller carbohydrate serving instead.

Build breakfast around protein and healthy fats, for example eggs with vegetables or plain Greek yogurt with nuts and seeds.

If eating oats, choose steel-cut oats and pair them with protein, such as eggs or unsweetened Greek yogurt, rather than adding sugar or syrup.

Add high-fiber foods such as berries, chia seeds, flaxseed, avocado, or non-starchy vegetables to slow digestion.

Avoid sweetened coffee drinks and flavored creamers; choose water, unsweetened tea, or coffee without added sugar.

Take a 10–15 minute easy walk after breakfast, if safe and practical, to help your body use glucose.