Wheat Dinner Rolls (1 Roll (1 Oz))

Have half a dinner roll instead of a full roll, and avoid seconds.

Eat the roll after a protein-rich meal component such as eggs, chicken, fish, tofu, or Greek yogurt.

Add non-starchy vegetables such as broccoli, spinach, salad greens, peppers, or zucchini to increase fiber and slow absorption.

Pair the roll with healthy fats such as avocado, nuts, seeds, or olive-oil dressing.

Choose a meal with lentils or beans alongside the roll, and reduce other starchy sides such as potatoes or rice.

Take a 10–20 minute easy walk after eating, if appropriate for your health and mobility.