Cheese toast (1 piece)

Use one small slice of dense whole-grain rye or pumpernickel bread instead of white bread.

Keep the cheese portion moderate and avoid adding sugary sauces, jams, or sweet chutneys.

Add avocado, egg, or tofu to the toast to slow digestion and make the meal more filling.

Eat the toast with a side of non-starchy vegetables such as cucumber, tomatoes, spinach, or bell peppers.

Have the toast after a short walk or take a 10–15 minute walk after eating.

Limit the serving to one open-faced toast and avoid pairing it with juice, sweet coffee drinks, or other refined carbohydrates.