English Egg and Bacon Roll (1 Roll)

Use an open-faced roll or eat only half the roll, keeping the egg and bacon portion the same.

Swap the roll for lettuce leaves or a side of avocado, spinach, and tomato.

Choose unsweetened drinks such as water, sparkling water, or plain tea/coffee instead of juice or sweetened coffee drinks.

Skip or limit ketchup, brown sauce, chutney, and other sweet condiments; use mustard, pepper, or herbs instead.

Add extra egg, avocado, or non-starchy vegetables to make the meal more filling without adding many fast-digesting carbohydrates.

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