We are exposed to toxic chemicals in our food and beverages from many, everyday sources. Most of these exposures occur at low levels but can accumulate over time and increase your risk for diseases like cancer, cardiovascular disease, reproductive impairment, and neurological disease. Taking small steps to lower your overall exposure can help you reduce those risks.

Over the next couple of months, I’ll chronicle how a fictional character “Annie” might be exposed to toxins during a hypothetical day and then offer simple suggestions for reducing those exposures. Let’s start with breakfast:

Annie wakes up as her alarm clock rings. She reaches for the plastic bottle of water next to her bed and drinks a few ounces.

She gets dressed and walks into her kitchen where she prepares a slice of darkly toasted bread smeared with a tablespoon of butter.

Annie then fixes herself a bowl of instant oatmeal topped with non-organic blueberries.

Bottom line: Before and during breakfast, Annie was likely exposed to low levels of plasticizers, microplastics, acrylamide, PAHs, PCBs, dioxins, pesticides, and synthetic ingredients.