Nuts, Fruits & Seeds Muesli (The Whole Truth) (1 Serving)

Reduce the muesli portion and measure it rather than pouring freely; try starting with 20–30 g and assess your response.

Choose an unsweetened nuts, fruits and seeds muesli with no added sugar, syrup, honey, sweetened dried fruit, or refined cereal flakes; use a version heavier in nuts, seeds and oats.

Replace some dried fruit in the muesli with fresh berries, such as strawberries, raspberries or blueberries, and keep the nut and seed content high.

Eat the muesli with plain Greek yogurt, unsweetened soy yogurt, or cottage cheese to add protein and slow absorption.

Add extra chia seeds, ground flaxseed, walnuts, almonds, or pumpkin seeds, and avoid pairing the meal with juice, sweetened milk, or sweetened coffee drinks.

Have the muesli after a protein- and vegetable-based meal, or take a 10–20 minute walk after eating, rather than eating it alone when very hungry.