Breakfast (1 piece) and Breakfast (1 piece)

Build breakfast around protein and fiber, such as eggs with non-starchy vegetables, to slow the rise from carbohydrate foods.

Choose a smaller portion of minimally processed carbohydrates, such as steel-cut oats, and avoid sweetened cereals, pastries, juice, and syrup.

Pair fruit with protein or fat—for example, berries with plain Greek yogurt or nuts—rather than eating fruit alone.

Add fiber-rich toppings such as chia seeds, ground flaxseed, or nuts to oatmeal or yogurt.

Avoid sugary coffee drinks; choose unsweetened coffee or tea, and add milk or a protein-rich side if desired.

Take a 10–20 minute easy walk after breakfast to help your muscles use circulating glucose.