Toasted French or Vienna Bread (Includes Sourdough) (1 Slice, Medium)

Choose a smaller portion of toasted bread and avoid adding sugary spreads, honey, or jam.

Have the toast alongside protein and healthy fat, such as eggs, cottage cheese, plain Greek yogurt, avocado, or natural peanut butter with no added sugar.

Add high-fiber, non-starchy vegetables to the meal, such as spinach, tomatoes, mushrooms, peppers, or a side salad.

Prefer dense, whole-grain sourdough or rye-style bread when available, and check that whole grains are listed first in the ingredients.

Avoid eating toast by itself, especially on an empty stomach; include it as part of a balanced meal.

Take a 10–20 minute easy walk after eating, if safe and appropriate for you.