Fried Egg (1 Large) and Pita Bread (1 Large Pita (6 1/2 Inches Dia))

Use a smaller pita portion—such as half a small 100% whole-wheat pita—and avoid oversized or refined white pita.

Add a generous side of non-starchy vegetables, such as leafy greens, cucumber, tomatoes, peppers, broccoli, or zucchini, to increase fiber and volume.

Include a modest serving of lentils, chickpeas, or beans in place of part of the pita for a slower-digesting carbohydrate source.

Keep the fried egg, but use minimal oil and avoid pairing the meal with sugary drinks, juice, sweet sauces, or dessert.

Eat the egg and vegetables first, then the pita last; this can help blunt the post-meal rise.

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