White Bread (1 Slice) and Tea with Milk (1 Teacup (6 Fl Oz))

Replace white bread with a small portion of dense rye or pumpernickel bread.

Have tea without added sugar or syrups, and use a smaller amount of milk if it is sweetened.

Add protein to the meal, such as eggs, plain Greek yogurt, tofu, or cottage cheese.

Include fiber-rich sides such as lentils, chickpeas, or non-starchy vegetables.

Keep the bread portion small and avoid eating it alone; pair it with protein and fat such as avocado or nut butter.

Take a 10–15 minute easy walk after eating, if suitable for you.