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

Reduce the bread portion to one thin slice, or have the omelet without bread and add non-starchy vegetables such as spinach, mushrooms, peppers, or tomatoes.

Choose a dense 100% rye or pumpernickel bread instead of commercial whole-wheat bread; check that the first ingredient is whole rye and avoid added sugars.

Add fiber and healthy fat to the omelet, such as avocado, chia seeds, or ground flaxseed, while keeping fillings free of sugary sauces.

Avoid pairing the meal with juice, sweetened coffee, jam, honey, or sweet spreads; choose water, unsweetened tea, or black coffee instead.

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

Take a 10–20 minute easy walk soon after eating, if safe and appropriate for you.