Cereal (1 Cup) and Whole Milk (1 Cup)

Reduce the cereal portion and measure it rather than pouring freely; choose a smaller bowl and avoid second servings.

Replace sweetened or refined-grain cereal with a high-fiber option such as steel-cut oats, bran cereal with no added sugar, or unsweetened muesli; check that the cereal is low in added sugars.

Add protein and healthy fat to slow absorption, such as a boiled egg, plain Greek yogurt, chia seeds, walnuts, or almonds.

Use less milk or switch part of the serving to unsweetened soy milk or plain Greek yogurt; avoid flavored milks and sweetened plant milks.

Add a small portion of berries, such as strawberries, raspberries, or blueberries, instead of dried fruit, bananas, honey, or syrup.

Eat cereal after or alongside a protein-rich breakfast component rather than by itself, and take a 10–20 minute walk after eating if appropriate for you.