Half salad and half sandwich (1 piece)

Eat the salad first, then have the sandwich after a 10–15 minute pause to slow the overall rise.

Make the salad substantial with non-starchy vegetables, olive-oil-and-vinegar dressing, and protein such as chicken, tuna, eggs, tofu, or chickpeas.

Use dense pumpernickel or sourdough rye bread for the sandwich, and keep the portion to one open-faced slice if possible.

Fill the sandwich with protein and healthy fats—such as turkey, egg, tuna, avocado, or cheese—and avoid sweet spreads or sugary sauces.

Skip croutons, dried fruit, sweet dressings, and sweetened drinks; choose water or unsweetened tea instead.

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