Butter (Amul) (1 Serving) and White Bread (1 Slice)

Replace white bread with dense 100% rye bread or true sourdough bread, and keep the portion modest.

Eat the bread with protein such as eggs, plain Greek yogurt, cottage cheese, tofu, or smoked salmon rather than eating it alone.

Add fiber-rich, non-starchy vegetables such as cucumber, tomato, leafy greens, peppers, or avocado to the meal.

Use a thinner layer of butter and avoid adding jam, honey, sweet spreads, or sugary drinks alongside the bread.

Eat the protein and vegetables first, then have the bread afterward.

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