Brown Bread (1 Regular Slice) and Butter (Salted) (1 Tbsp)

Reduce the brown-bread portion—for example, have one smaller slice instead of two—and avoid adding jam, honey, or sweet spreads.

Choose a denser, high-fibre whole-grain or seeded bread with minimal added sugar; check the label for whole grains as the first ingredient.

Eat the bread with protein, such as eggs, plain Greek yogurt, cottage cheese, tofu, or unsweetened nut butter, rather than having it alone.

Add non-starchy vegetables alongside it, such as avocado, cucumber, tomatoes, leafy greens, mushrooms, or peppers.

Keep salted butter to a thin spread and consider combining it with avocado or a protein topping to make the meal more filling.

Take a 10–20 minute easy walk after eating, if safe and appropriate for you, to help moderate the post-meal rise.