Coffee with Milk and Sugar (1 Coffee Cup (6 Fl Oz)) and Peanut Butter Sandwich (1 Sandwich)

Use less or no added sugar in coffee; sweeten with cinnamon or a non-caloric sweetener if desired.

Choose unsweetened milk or a smaller amount of milk in the coffee, and avoid flavored creamers.

Make the sandwich with dense whole-grain or sourdough bread rather than white bread.

Keep peanut butter unsweetened and limit the portion to a thin, even spread.

Add a protein- and fiber-rich side such as plain Greek yogurt or a small handful of almonds to slow absorption.

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