Hummus (1 Tbsp) and Multigrain Bread (1 Regular Slice)

Reduce the bread serving to one small slice and measure hummus to 2–3 tablespoons rather than eating freely from the container.

Choose a dense, seeded 100% rye or pumpernickel bread instead of typical multigrain bread; check that it is minimally sweetened and high in fiber.

Eat the hummus and bread alongside non-starchy vegetables such as cucumber, peppers, tomatoes, leafy greens, or broccoli to add volume and fiber.

Add protein or fat to the meal, such as eggs, plain Greek yogurt, tofu, avocado, or a small handful of nuts, rather than eating bread and hummus alone.

Eat slowly and have the vegetables/protein first, saving the bread for the end of the meal.

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