Cereal with Milk (1 Cup)

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

Replace sugary or highly processed cereal with plain steel-cut oats or an unsweetened bran-based cereal with no added sugar.

Add protein and fat to slow absorption, such as eggs, plain Greek yogurt, or a small handful of nuts or seeds.

Use unsweetened dairy milk or an unsweetened fortified soy milk, and avoid flavored milks or sweetened plant milks.

Add fiber-rich toppings such as berries, chia seeds, or ground flaxseed instead of dried fruit, honey, or sugar.

Take a 10–20 minute easy walk after eating and track your response so you can adjust portion size and cereal choice.