Granola (1 Cup) and Milk (1 Cup)

Reduce the granola portion and measure it rather than pouring freely; try a smaller serving with more protein and fiber alongside it.

Choose an unsweetened, low-sugar granola with nuts, seeds, and minimal dried fruit or added syrups.

Replace some or all of the granola with plain steel-cut oats, chia seeds, walnuts, or almonds.

Use plain Greek yogurt or unsweetened soy milk instead of sweetened milk or flavored dairy products.

Add raspberries or strawberries for sweetness instead of dried fruit, honey, or sugar.

Eat the meal after a short walk or take a 10–15 minute walk afterward to help blunt the rise.