Milk (1 Cup) and Muesli Crunchy Fruit & Nut (Kellogg's) (1 Serving)

Reduce the portion of crunchy fruit-and-nut muesli and measure it rather than pouring freely; the crunchy clusters and dried fruit are often concentrated sources of added sugar.

Choose an unsweetened muesli based on steel-cut or rolled oats, nuts, seeds, and minimal dried fruit; avoid versions with syrup-coated clusters, honey, or added sugar.

Replace some or all of the muesli with plain rolled oats, chia seeds, walnuts, and a small serving of fresh berries such as strawberries, raspberries, or blueberries.

Use unsweetened plain Greek yogurt or unsweetened soy milk in place of sweetened dairy products or flavored milk alternatives, and avoid adding honey, sugar, or sweetened fruit toppings.

Add protein and fat to slow the meal’s impact, such as eggs on the side, cottage cheese, or a small handful of almonds or walnuts.

Take a 10–20 minute easy walk after eating and consider having the meal after, rather than before, light activity.