Whole Wheat Bread (Commercial) (1 Slice)

Reduce the bread portion: start with one small slice or an open-faced sandwich instead of two slices.

Choose a denser, higher-fiber bread made with intact grains or sourdough-style whole wheat, and check that added sugars are minimal.

Eat the bread with protein and fat, such as eggs, cottage cheese, plain Greek yogurt, avocado, or natural peanut/almond butter.

Add non-starchy vegetables to the meal—such as leafy greens, cucumber, tomato, peppers, or mushrooms—to increase fiber and volume.

Avoid pairing the bread with sweet spreads, jam, honey, sweetened drinks, or fruit juice; use savory toppings instead.

Take a 10–20 minute easy walk after eating, if appropriate for you, to help blunt the post-meal rise.