Oatmeal with Milk (1 Cup)

Choose a smaller portion of plain steel-cut oats and avoid instant or flavored oatmeal packets.

Use unsweetened milk or an unsweetened soy milk alternative, and skip added sugar, honey, syrup, and sweetened creamers.

Add protein and healthy fat, such as eggs on the side, plain Greek yogurt, or a small handful of almonds or walnuts.

Stir in chia seeds, ground flaxseed, or nut butter to slow digestion.

Flavor oatmeal with cinnamon, vanilla, and a small serving of berries rather than dried fruit or banana.

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