Multigrain Bread (1 Regular Slice)

Reduce the bread portion—for example, have one slice instead of two—and avoid adding sugary spreads such as jam or honey.

Choose a denser, higher-fiber loaf with intact grains and seeds, and check that whole grains are listed first rather than refined flour.

Pair the bread with protein and fat, such as eggs, avocado, cheese, tofu, or unsweetened Greek yogurt, rather than eating it alone.

Add non-starchy vegetables to the meal, such as spinach, tomatoes, cucumber, peppers, or leafy salad.

Eat the bread as part of a balanced meal rather than as a standalone snack, and start the meal with vegetables or protein when practical.

Take a 10–20 minute easy walk or do other light activity after eating, if safe and appropriate for you.