Multigrain Bread (1 Regular Slice), Peanut Butter (1 Tablespoon) and Tea with Milk (1 Teacup (6 Fl Oz))

Reduce the bread portion to one slice and choose a dense, high-fibre multigrain or sourdough loaf with whole grains listed first; avoid breads containing added sugar or refined flour near the top of the ingredients.

Keep peanut butter unsweetened and limit it to about 1–2 tablespoons; pair the toast with a protein such as eggs or plain Greek yogurt to slow absorption.

Add non-starchy vegetables to the meal, such as spinach, cucumber, tomato, or avocado, rather than adding jam, honey, or sweet spreads.

Have the tea without sugar, syrups, or sweetened creamer; use a modest amount of unsweetened milk or choose unsweetened soy milk.

Eat the bread after protein and vegetables rather than on an empty stomach, and avoid having it alongside other carbohydrate-rich foods.

Take a 10–20 minute easy walk shortly after eating, if appropriate for you, to help reduce the post-meal rise.