Hotel breakfast (1 piece)

Start with eggs, plain Greek yogurt, cheese, avocado, or unsweetened nuts/seeds before adding any carbohydrate-containing breakfast items.

Choose a vegetable omelet or eggs with non-starchy vegetables such as spinach, mushrooms, tomatoes, peppers, or broccoli; skip hash browns and fries.

If having bread, select a small portion of dense whole-grain or sourdough bread and pair it with eggs, avocado, or nut butter rather than jam or honey.

Use plain oatmeal in a modest portion, topped with nuts, seeds, cinnamon, and berries; avoid instant flavored oatmeal, granola, and sweetened toppings.

Skip fruit juice, sweetened coffee drinks, pastries, pancakes, waffles, and sugary cereals; choose water, unsweetened tea, or black coffee instead.

Take a 10–20 minute easy walk after breakfast, and avoid returning for a second serving of carbohydrate-heavy foods.