Greek Yogurt (1 Cup), muesli (1 serving) and Coffee with creamy milk (1 piece)

Choose plain, unsweetened Greek yogurt and avoid flavored varieties, fruit syrups, honey, or added sugar.

Replace sweetened or large amounts of creamy milk in coffee with an unsweetened milk option, and keep the serving small.

Swap sugary or toasted muesli for a small portion of unsweetened rolled oats, steel-cut oats, or bran-based cereal with no added sugar.

Add protein and healthy fat to the meal, such as chia seeds, ground flaxseed, walnuts, almonds, or pumpkin seeds, to slow absorption of carbohydrates.

Use lower-sugar fruit additions such as berries, and avoid dried fruit, banana, or fruit juice in the yogurt bowl.

Reduce the muesli portion and eat the yogurt-and-oat meal after or alongside a protein-rich item rather than having carbohydrate-heavy foods first.