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

Replace toasted white bread with a smaller portion of dense whole-grain rye or pumpernickel bread.

Add protein and fat to the meal, such as an egg, cottage cheese, plain Greek yogurt, or avocado, rather than eating toast alone.

Choose a high-fiber topping such as hummus, mashed chickpeas, or natural peanut butter with no added sugar.

Have a side of non-starchy vegetables, such as tomatoes, cucumber, spinach, or peppers, to increase fiber and meal volume.

Keep the tea unsweetened and use a modest amount of milk; avoid sugar, honey, syrups, and sweetened creamers.

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