Donut (1 piece)

Have a smaller portion, such as half a donut, and avoid adding other sugary drinks or desserts in the same meal.

Eat the donut after a balanced meal rather than on an empty stomach; include eggs, plain Greek yogurt, tofu, or non-starchy vegetables first.

Pair it with a small handful of nuts or seeds to add fat, protein, and fiber.

Choose water, unsweetened tea, or black coffee instead of juice, soda, or sweetened coffee drinks.

Take a 10–20 minute easy walk after eating, if safe and appropriate for you.

For future treats, choose a smaller donut or share one, and prioritize meals built around vegetables, beans, lean protein, and minimally processed foods.