German Bread with Butter (1 Slice) and Coffee with Milk and Sugar (1 Coffee Cup (6 Fl Oz))

Replace sugar in coffee with stevia, monk fruit sweetener, or cinnamon; reduce added sugar gradually if needed.

Choose unsweetened milk or a smaller amount of milk in coffee; avoid flavored creamers and syrups.

Swap the German bread for a dense whole-grain rye or pumpernickel-style bread, and keep the portion to one small slice.

Add protein or fiber to the meal, such as an egg, plain Greek yogurt, cottage cheese, or a small handful of nuts, rather than eating bread alone.

Keep the butter portion modest and avoid adding jam, honey, or other sweet spreads.

Take an easy 10–20 minute walk after eating, if safe for you, to help blunt the rise.