Avocado toast (1 piece)

Reduce the toast portion to one small slice and keep the avocado serving moderate; adding a source of protein such as eggs can slow the rise.

Choose a dense 100% rye or pumpernickel-style bread rather than soft white, multigrain, or sweetened breads.

Top the avocado toast with eggs, smoked salmon, tofu, or cottage cheese instead of jam, honey, sweet sauces, or fruit spreads.

Eat a non-starchy vegetable side first, such as spinach, cucumber, tomatoes, or leafy greens, before the toast.

Avoid having juice, sweetened coffee drinks, or other refined carbohydrates alongside the meal; choose water, unsweetened tea, or coffee instead.

Take a 10–20 minute easy walk after eating, if safe and appropriate for you.