Brown Bread (1 Regular Slice)

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

Choose denser, high-fiber brown bread made with intact whole grains, seeds, or sourdough fermentation; check that it is lower-impact per serving.

Eat the bread with protein and fat, such as eggs, avocado, or plain unsweetened Greek yogurt, rather than eating it alone.

Add a fiber-rich side such as chickpeas, lentils, or non-starchy vegetables before or alongside the bread.

Avoid sweet spreads, jam, honey, and sugary drinks with the meal; use avocado or unsweetened nut butter instead.

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