Americano Coffee (1 Mug (8 Fl Oz)) and English Cheese on Toast (1 Slice)

Choose dense, high-fibre whole-grain or sourdough toast instead of white bread; keep the portion to one slice.

Have the cheese on toast alongside protein- and fibre-rich additions such as eggs, avocado, tomato, spinach, or mushrooms.

Avoid sweeteners, syrups, flavoured creamers, and sugar-containing plant milks in the Americano; choose it black or with a small amount of unsweetened milk.

Add a side of low-sugar fruit such as berries, or plain Greek yogurt with berries, rather than jam, marmalade, or sweet pastries.

Eat slowly and consider having the coffee after or with the meal rather than on an empty stomach, especially if caffeine raises your readings.

Take a gentle 10–20 minute walk after eating to help reduce the post-meal rise.