Pastry (1 piece)

Eat a smaller portion of the pastry and avoid having it on an empty stomach.

Pair it with protein and healthy fat, such as plain Greek yogurt, eggs, or a small handful of almonds.

Add fiber-rich foods before or alongside it, such as berries, an apple, lentils, or a non-starchy vegetable salad.

Choose a pastry with less added sugar and more nuts, seeds, or whole-grain ingredients when available.

Avoid sweet drinks, juice, or sugary coffee drinks with the pastry; choose water, unsweetened tea, or black coffee instead.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.