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

Reduce the serving size of the crunchy muesli and measure it rather than pouring freely.

Replace crunchy fruit-and-nut muesli with plain rolled oats or steel-cut oats, adding a small portion of berries and nuts for flavor.

Use unsweetened Greek yogurt instead of milk, or combine a smaller amount of milk with Greek yogurt to increase protein.

Avoid varieties with added sugar, syrup-coated fruit, sweetened dried fruit, or honey clusters; check the label for total carbohydrate and added sugar per serving.

Add a protein- and fiber-rich side such as eggs, chia seeds, walnuts, or almonds, and avoid eating the cereal by itself.

Take a 10–20 minute easy walk after breakfast to help blunt the post-meal rise.