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

Reduce the portion of whole wheat bread (for example, have one thin slice instead of two) and avoid adding jam, honey, or sweet sauces.

Keep the omelet protein-forward: use eggs with non-starchy vegetables such as spinach, mushrooms, bell peppers, tomatoes, or zucchini.

Add healthy fat to slow absorption, such as avocado, olives, or a small amount of olive oil in the omelet.

Choose a dense, seeded whole-grain or sourdough bread with minimal added sugar, and check the serving size; breads can vary substantially.

Eat the omelet and vegetables before the bread, and eat slowly rather than consuming the bread first.

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