Oats (Saffola) (1 Serving) and Papayas (1 Cup, Cubes)

Reduce the portion of oats and papaya, and avoid eating either one by itself; consider splitting them into two smaller servings.

Choose steel-cut or thick rolled oats rather than instant or finely milled oats, and cook them until just tender.

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

Keep papaya to a small side portion and combine it with plain Greek yogurt, cottage cheese, or a handful of nuts.

Add extra fiber to oats with chia seeds, ground flaxseed, or raspberries, and avoid added sugar, honey, syrups, or sweetened milk.

Take a 10–20 minute easy walk after the meal and monitor your response to identify a portion size that works better for you.