Oatmeal (1 Cup, Cooked) and Egg Omelet (1 Large)

Keep the oatmeal portion modest and choose steel-cut or old-fashioned rolled oats instead of instant oats.

Add protein and fat to the meal, such as extra egg, avocado, or a small portion of nuts or seeds, to slow glucose absorption.

Mix chia seeds, ground flaxseed, cinnamon, or unsweetened nut butter into the oatmeal; avoid sugar, honey, syrups, and sweetened dried fruit.

Include non-starchy vegetables in the omelet, such as spinach, mushrooms, bell peppers, tomatoes, or zucchini.

Eat the omelet and vegetables before the oatmeal, and eat slowly rather than finishing the oatmeal quickly.

Take a gentle 10–20 minute walk after eating, if appropriate for your health and mobility.