Chicken Barbecue Sandwich (1 Sandwich)

Choose a smaller, open-faced sandwich on one slice of dense pumpernickel bread, and avoid oversized rolls or sweet buns.

Ask for grilled, skinless chicken and have barbecue sauce served on the side; use only a small amount or choose a no-added-sugar sauce.

Add a generous side of non-starchy vegetables, such as broccoli, leafy salad, cucumber, or peppers, before or alongside the sandwich.

Include a small serving of beans or lentils with the meal to add fiber and slow absorption.

Skip sugary drinks, fries, and dessert with this meal; choose water, unsweetened tea, or sparkling water instead.

Take a 10–20 minute easy walk after eating, if safe for you, and consider checking portion size and glucose response to guide future meals.