Not going overboard on carbs in the morning can be a challenge since typical breakfast foods tend to be carb-heavy.
Exactly how many grams of carbohydrates should you aim for? It depends on your calorie needs, but about 30 to 45 grams is generally a safe range at breakfast. (Some people may need less, some more).
The quality of those carbs also matters. Toss out refined grains, such as white toast and pancakes, and replace them with whole grains, fruit, and dairy products. Whole grains and fruit will give you extra fiber, which helps control blood sugar, while dairy doubles as a lean protein.
Also make sure you get enough protein. Spreading out the protein you eat throughout the day may help you maintain a healthy weight.