Whole Wheat Bread (1 Regular Slice)

Choose a smaller portion of whole wheat bread, such as one slice, and avoid adding sugary spreads or sweetened toppings.

Pair the bread with protein and healthy fat, such as eggs, avocado, natural peanut butter, cheese, or unsweetened Greek yogurt.

Add high-fiber, non-starchy vegetables to the meal, such as spinach, tomatoes, cucumber, bell peppers, or leafy salad.

Choose denser, minimally processed whole-grain or sourdough whole wheat bread with plenty of visible seeds; compare labels and favor higher fiber with no added sugar.

Eat the bread as part of a balanced meal rather than alone, and start the meal with vegetables or protein.

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