poridge - poridge (1 grams)

Choose a smaller portion of plain steel-cut or rolled oats, and avoid instant or flavoured sachets.

Cook the porridge with unsweetened milk or fortified soy milk instead of water, and do not add sugar, syrup, honey, or jam.

Add protein and fat: try plain Greek yogurt, chia seeds, ground flaxseed, walnuts, almonds, or peanut butter with no added sugar.

Add a modest serving of berries, such as strawberries, raspberries, or blueberries, rather than dried fruit, banana, or fruit juice.

Eat the porridge after or alongside a protein-rich breakfast item, such as eggs or plain Greek yogurt, rather than on its own.

Take a 10–20 minute easy walk after eating, and track which portion size and toppings give you the most stable readings.