Cereal (1 Cup) and Milk (1 Cup)

Reduce the cereal portion and measure it rather than pouring freely; use a smaller bowl.

Choose an unsweetened bran cereal or plain oatmeal instead of sweetened, refined cereal.

Use unsweetened milk and avoid adding sugar, honey, syrups, or dried fruit.

Add a protein or fat source, such as eggs, plain Greek yogurt, almonds, or walnuts, alongside the meal.

Add a small serving of berries, such as strawberries or raspberries, for sweetness and fiber instead of sugary toppings.

Take a 10–15 minute easy walk after eating to help blunt the rise.