White Bread (1 Slice) and Chai (1 Teacup (6 Fl Oz))

Order or make chai without added sugar, syrups, honey, or sweetened condensed milk; use unsweetened milk or a plain milk alternative.

Replace white bread with dense pumpernickel or 100% rye sourdough bread, and keep the portion to one slice.

Pair the chai and bread with protein and fat, such as eggs, plain Greek yogurt, tofu, cheese, avocado, or a small handful of nuts.

Add fiber-rich foods to the meal, such as non-starchy vegetables, lentils, chickpeas, or a side salad with olive oil and vinegar.

Eat the protein and vegetables before the bread, rather than eating the bread alone or first.

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