Hot cross bun (1 piece)

Have half a hot cross bun instead of a whole one, and avoid adding jam, honey, or other sweet spreads.

Eat it after or alongside a protein-rich food such as eggs or plain Greek yogurt to slow absorption.

Add a small serving of nuts, such as almonds or walnuts, for fat and fibre.

Choose a hot cross bun with more wholegrain flour, seeds, and less added sugar when available.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.

If you want fruit with it, choose a small portion of berries rather than dried fruit or juice.