Whole Wheat and Rolled Oats with Nuts and Fruit Cereal (Presweetened) (0.667 Cup (1 Nlea Serving))

Replace the presweetened cereal with plain rolled or steel-cut oats, and sweeten with cinnamon, vanilla, or a small portion of berries instead of added sugar.

Reduce the serving size of oats/cereal and measure it rather than pouring freely; combine it with a protein source such as plain Greek yogurt, eggs, or unsweetened soy yogurt.

Add chia seeds or ground flaxseed to the oats; their fiber can slow absorption and improve fullness.

Use berries, such as strawberries, raspberries, or blueberries, instead of dried fruit, banana, or sweetened fruit mixes.

Keep nuts unsweetened and portioned, and avoid honey-coated or candied nuts.

Eat the meal after a short walk or take a 10–20 minute easy walk afterward, which can help blunt the rise in glucose.