Bagel (1 Regular) and Egg Omelet (1 Large)

Swap the bagel for a smaller serving of dense pumpernickel bread or a whole-grain sourdough option, and keep the egg omelet.

Add non-starchy vegetables to the omelet, such as spinach, mushrooms, peppers, tomatoes, or zucchini, to increase fiber and volume.

Include a modest amount of fat and protein with the meal, such as avocado, cheese, plain Greek yogurt, or nuts, rather than eating the bread alone.

Avoid sweet spreads, juice, sweetened coffee drinks, and sugary sauces with the meal; choose water, unsweetened tea, or coffee instead.

Eat the omelet and vegetables before the bread portion, and slow down while eating.

Take a 10–20 minute easy walk soon after the meal, if appropriate for you.