Corn Flakes (1 Cup (1 Nlea Serving)) and Milk (1 Cup)

Replace the cereal with a smaller bowl of steel-cut oats or unsweetened bran cereal, prepared with milk or unsweetened Greek yogurt.

Add protein and fat to breakfast, such as eggs, plain Greek yogurt, nuts, or chia seeds, rather than eating cereal by itself.

Keep the milk portion moderate and choose unsweetened milk; avoid adding sugar, honey, syrups, or sweetened toppings.

Add fiber-rich toppings such as berries, chia seeds, or ground flaxseed.

Reduce the cereal serving size if you still choose to eat it, and measure it rather than pouring freely.

Take a 10–20 minute easy walk after breakfast to help blunt the rise.