Puffed Rice Cereal (Fortified) (1 Cup)

Reduce the cereal portion and measure it rather than filling a bowl; try half your usual serving and avoid second helpings.

Eat the cereal with a protein-rich option such as plain Greek yogurt, cottage cheese, or eggs instead of having it alone.

Add fiber and healthy fat: stir in chia seeds or ground flaxseed and include a small handful of nuts such as almonds or walnuts.

Choose unsweetened milk or a lower-carbohydrate alternative, and avoid adding sugar, honey, syrups, or sweetened dried fruit.

Replace some or all of the puffed rice with a more filling breakfast such as steel-cut oats topped with berries, chia seeds, and Greek yogurt.

Take a 10–20 minute easy walk after eating, if appropriate for you, to help reduce the after-meal rise.