Whole Wheat Bread (1 Regular Slice) and Butter (Amul) (1 Serving)

Reduce the bread portion and keep butter to a thin spread; use one slice instead of multiple slices when possible.

Choose dense, high-fiber whole wheat or sprouted-grain bread with minimal added sugar, and avoid sweetened bread varieties.

Add a protein-rich topping such as egg, plain Greek yogurt spread, cottage cheese, tofu, or tuna to slow digestion and reduce the rise.

Include non-starchy vegetables with the meal, such as avocado, tomato, cucumber, spinach, or leafy greens.

Avoid pairing the bread and butter with juice, jam, honey, sweet drinks, or other refined carbohydrate foods.

Take a gentle 10–20 minute walk after eating, if appropriate for your health and mobility.