Coffee with Milk (1 Coffee Cup (6 Fl Oz)), Chunky Peanut Butter (Without Salt) (2 Tbsp) and Toasted Whole Wheat Bread (1 Slice)

Use unsweetened coffee with a smaller amount of milk, or choose an unsweetened lower-carbohydrate milk alternative such as almond milk.

Reduce the bread portion (for example, have one slice instead of two) and avoid adding sugar, honey, jam, or sweetened coffee creamers.

Keep the chunky peanut butter portion moderate and choose a variety with no added sugar; pair it with the bread rather than eating bread alone.

Choose dense, high-fiber whole-grain or sourdough whole-wheat bread, checking that it has no added sugars.

Add a protein- and fiber-rich side such as a boiled egg, plain Greek yogurt, chia seeds, or a small handful of nuts to slow absorption.

Take a 10–15 minute easy walk after the meal and monitor your response so you can identify the portion combination that works best for you.