When I was losing weight (and generally still do) I limited myself to one slice of bread per day (mine was white bread...there isn't much difference in calories between wholemeal, wholegrain and white - there is in other types including toast breads). Kept clear of rolls altogether and still do as a general policy. Usually have the slice of bread for lunch and never for dinner which was the meal that in my bad old days was loaded with bread.
I do like the idea of eating it using a knife and fork. Anything that slows you from wolfing it down your gullet is a good idea!