Cafe (1 piece)

Choose unsweetened coffee or tea; avoid added sugar, flavored syrups, sweetened creamers, and sugar-sweetened café drinks.

Have your coffee with a protein- and fiber-rich option such as eggs with vegetables, plain Greek yogurt with berries, or a small handful of nuts.

If ordering milk, use an unsweetened option and keep the portion moderate; avoid sweetened plant milks and whipped toppings.

Skip pastries, muffins, cookies, and sweet breakfast sandwiches; choose avocado, cheese, or a vegetable-based side instead.

Drink water alongside your café order and take a 10–20 minute easy walk after eating or drinking.

If caffeine seems to raise your readings, try a smaller serving, decaf, or have coffee after a balanced meal rather than on an empty stomach.