Yogurt (1 Cup (8 Fl Oz)) and Granola (1 Cup)

Use a smaller portion of granola and measure it rather than pouring freely.

Choose plain, unsweetened Greek yogurt instead of flavored or sweetened yogurt.

Replace part or all of the granola with steel-cut oats, chia seeds, walnuts, or almonds for a slower rise.

Add low-sugar fruit such as berries, cherries, or an apple, rather than dried fruit, honey, or banana chips.

Pair the meal with extra protein, such as a boiled egg or cottage cheese, and avoid having it on an empty stomach.

Take a 10–15 minute easy walk after eating to help blunt the post-meal rise.