Egg Omelet (1 Large) and White Bread (1 Slice)

Replace white bread with a lower-impact option such as pumpernickel or dense whole-grain sourdough bread, and keep the portion to one slice.

Add non-starchy vegetables to the omelet—such as spinach, mushrooms, peppers, tomatoes, or broccoli—to increase fiber and volume.

Include a small serving of healthy fat with the meal, such as avocado, olives, or a drizzle of olive oil, rather than adding sugary sauces.

Eat the omelet and vegetables first, then have the bread last to slow the rise from the bread.

Avoid juice, sweetened coffee drinks, jam, ketchup, and other sweet additions alongside this meal; choose water or unsweetened tea instead.

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