Multigrain Roll (100 G)

Reduce the portion: try half a multigrain roll and eat it slowly rather than having a whole roll on its own.

Pair the roll with protein and fat, such as eggs, plain Greek yogurt, cheese, tofu, or avocado, instead of jam, honey, or sweet spreads.

Add high-fiber, non-starchy vegetables to the meal, such as leafy greens, cucumber, tomatoes, peppers, broccoli, or mushrooms.

Choose a smaller, denser 100% pumpernickel or whole-grain rye bread option when available, and check that it has no added sugars.

Avoid drinking juice, sweetened coffee, soda, or other sugary drinks with the roll; choose water, unsweetened tea, or black coffee instead.

Take a 10–20 minute easy walk soon after eating, if this is safe for you and consistent with your healthcare guidance.