Cheerios (1 piece)

Reduce the Cheerios portion and measure it rather than pouring freely; use a smaller bowl and avoid adding sugar, honey, or sweetened dried fruit.

Eat the cereal with a protein- and fat-containing side such as plain Greek yogurt, eggs, or a small handful of nuts to slow absorption.

Choose unsweetened milk or plain fortified soy milk instead of sweetened plant milks, and keep the amount of milk moderate.

Add a small serving of berries, such as strawberries or blueberries, rather than bananas or sweetened fruit toppings.

Take a 10–20 minute easy walk or do light movement soon after eating, if this is safe for you.

If spikes persist, consider replacing Cheerios with a less processed breakfast such as steel-cut oats, plain Greek yogurt with berries and nuts, or eggs with non-starchy vegetables.