Bread (1 Regular Slice)

Reduce the bread portion and avoid eating it by itself; have one smaller slice rather than multiple slices.

Pair bread with protein and fat, such as eggs, avocado, plain Greek yogurt, or natural peanut butter without added sugar.

Add high-fiber sides such as a chickpea salad, lentil soup, or non-starchy vegetables before or alongside the bread.

Choose denser, minimally processed bread options such as traditional sourdough or pumpernickel rather than soft white bread.

Avoid sweet spreads, jam, honey, and sugary drinks with bread; use avocado, hummus, tuna, or unsweetened nut butter instead.

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