Oats (Quaker) (1 Serving) and Milk (1 Cup)

Use a smaller portion of oats and choose minimally processed steel-cut or rolled oats rather than instant oats.

Pair the oats with protein and fat, such as plain Greek yogurt, eggs, chia seeds, walnuts, or almonds.

Add fiber-rich toppings such as raspberries, strawberries, chia seeds, or ground flaxseed; avoid honey, syrup, dried fruit, and sweetened granola.

Choose unsweetened milk and keep the serving modest; if tolerated, use plain unsweetened soy milk or plain Greek yogurt for a higher-protein option.

Cook oats less soft and avoid blending them into smoothies, which can make them absorb faster.

Take a 10–20 minute easy walk after eating and avoid having the meal when you are very inactive.