Brown Bread (1 Regular Slice) and Butter (Amul) (1 Serving)

Reduce the brown-bread portion to one small slice, and avoid adding a second serving.

Choose a denser, high-fiber rye or pumpernickel-style bread with intact grains rather than soft brown bread.

Add protein such as eggs, tofu, cottage cheese, or plain Greek yogurt alongside the bread.

Include healthy fats and fiber, for example avocado, walnuts, almonds, chia seeds, or flaxseed; use a thin layer of butter rather than a large amount.

Eat the bread with non-starchy vegetables such as cucumber, tomato, leafy greens, peppers, or mushrooms.

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