Chicken Sandwich (1 Sandwich)

Use a smaller sandwich or eat it open-faced to reduce the bread portion while keeping the chicken.

Choose dense pumpernickel rye or 100% whole-grain sourdough bread rather than white bread; check the package nutrition information and avoid breads with added sugar.

Add plenty of non-starchy vegetables such as lettuce, tomato, cucumber, spinach, or peppers, and avoid sweet relishes or sugary sauces.

Include avocado, cheese, or an olive-oil-based spread in a modest amount to slow digestion; choose mustard or unsweetened mayonnaise instead of sweet sauces.

Pair the sandwich with a side salad or steamed non-starchy vegetables instead of fries, chips, or a sugary drink.

Take a 10–20 minute easy walk after eating, if appropriate for you, to help reduce the post-meal rise.