Puerto Rican Style Milk Dessert or Milk Candy (Dulce De Leche) (100 G)

Keep the dulce de leche portion small—such as 1–2 teaspoons or one small candy—and avoid a second serving.

Have it after a balanced meal rather than on an empty stomach; include protein and non-starchy vegetables first.

Pair the dessert with a small handful of almonds, walnuts, or peanuts instead of crackers, bread, or sweet drinks.

Choose plain unsweetened Greek yogurt with cinnamon as a creamy accompaniment, rather than adding it to pastries or sweetened coffee.

Mix a small amount into chia pudding made with unsweetened milk or plain yogurt to slow the rise and increase fullness.

Take a 10–20 minute easy walk after eating, if it is safe and appropriate for you.