Egg Omelet (1 Large) and Toasted Whole Wheat Bread (1 Slice)

Reduce the toast to one thin slice, or skip it and add non-starchy vegetables such as spinach, mushrooms, peppers, or tomatoes to the omelet.

Choose dense pumpernickel or 100% stone-ground whole-grain bread instead of standard whole-wheat toast; keep the portion to one slice.

Add avocado, olive oil, or a small handful of nuts or seeds to the meal to slow carbohydrate absorption.

Avoid sweet spreads, fruit juice, sweetened coffee drinks, and large servings of milk alongside the toast.

Eat the omelet and vegetables first, then the bread last, and eat slowly.

Take a 10–20 minute easy walk beginning within about 30 minutes after the meal.