Russian Avocado Toast (1 Piece) and Tea with Milk and Sugar (1 Teacup (6 Fl Oz))

Reduce or skip the sugar in tea; use cinnamon, vanilla, or a non-sugar sweetener instead.

Choose a smaller portion of dense bread and prefer whole-grain rye or sourdough bread.

Keep avocado as the main topping, but add protein such as egg, cottage cheese, plain Greek yogurt, or smoked salmon.

Avoid sweet spreads, jam, honey, or sweetened condensed milk alongside the toast.

Have the toast after or with a balanced meal rather than on an empty stomach.

Take a 10–20 minute easy walk after eating to help blunt the rise.