Avocado sandwich (1 piece)

Use a smaller portion of avocado and limit the sandwich to one open-faced slice rather than two slices.

Replace white or fluffy bread with a dense whole-grain rye or pumpernickel bread, and check the serving size on the label.

Add protein such as egg, chicken, tuna, tofu, or cottage cheese to slow the rise after the meal.

Include high-fiber vegetables in the sandwich, such as leafy greens, tomato, cucumber, peppers, or sprouts.

Avoid sweet spreads, sweetened sauces, and sugary drinks alongside the sandwich; choose water or unsweetened tea instead.

Take a 10–20 minute easy walk shortly after eating, if appropriate for you.