Sandwich (1 Sandwich) and Bananas (1 Medium (7 Inches To 7 7/8 Inches Long))

Use a smaller portion of a firm, less-ripe banana, and eat it with plain Greek yogurt or a handful of nuts rather than by itself.

Replace standard sandwich bread with dense pumpernickel or a 100% whole-grain rye bread, and keep the bread portion to two thin slices.

Build the filling around protein and fiber: eggs, chicken, tuna, tofu, avocado, and non-starchy vegetables such as lettuce, cucumber, tomato, or peppers.

Avoid sweet spreads, sweetened drinks, chips, and dessert alongside the meal; choose water or unsweetened tea instead.

Eat the protein, vegetables, and fats in the meal before the fruit or bread portion, and eat slowly.

Take a 10–20 minute easy walk after eating; if large spikes persist, review portions and medication timing with a clinician.