Bread and tea (1 piece)

Choose a smaller portion of bread and prefer dense whole-grain or sourdough bread over white bread.

Eat the bread with protein and healthy fat, such as eggs, paneer, tofu, hummus, or unsweetened Greek yogurt.

Add fiber-rich vegetables alongside the meal, such as cucumber, tomato, leafy greens, peppers, or broccoli.

Have tea without sugar, honey, syrups, or sweetened creamers; use cinnamon or a small amount of milk if desired.

Eat protein or vegetables first, then bread, rather than having bread alone on an empty stomach.

Take a 10–20 minute easy walk after eating, if appropriate for your health.