Rusk Toast (1 Rusk) and Milk (1 Cup)

Have a smaller portion of rusk toast and avoid eating it by itself; pair it with protein and fat such as eggs, avocado, or nuts.

Choose an unsweetened, higher-protein milk option such as plain Greek yogurt or unsweetened soy milk in place of sweetened milk drinks.

Add fiber-rich low-starch foods alongside the meal, such as cucumber, tomatoes, leafy greens, or berries.

Avoid adding sugar, honey, jam, sweet spreads, or flavored creamers to the milk or rusk.

Eat the protein and vegetables first, then have the milk and rusk afterward.

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