Toasted Bread (1 Regular Slice)

Reduce the portion to one slice and eat it slowly rather than having multiple slices at once.

Choose dense pumpernickel rye bread or a high-fiber seeded bread instead of soft white toast.

Top the toast with avocado, egg, cottage cheese, or natural peanut butter to add protein, fat, and fiber.

Add a side of non-starchy vegetables, such as spinach, tomatoes, cucumber, or peppers, rather than eating toast alone.

Avoid sweet spreads such as jam, honey, chocolate spread, and sugary nut butters; use avocado, hummus, or unsweetened nut butter instead.

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