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

Ask for coffee with no added sugar, or gradually reduce to half a teaspoon and use cinnamon or vanilla for flavor.

Choose unsweetened milk or a smaller amount of milk; avoid flavored syrups, sweetened creamers, and condensed milk.

Have the sandwich on dense rye or pumpernickel bread rather than white bread, croissants, or sweet rolls.

Fill the sandwich with protein and healthy fats such as egg, chicken, tuna, tofu, cheese, avocado, or hummus, plus non-starchy vegetables.

Avoid sweet sandwich spreads such as jam, honey mustard, sweet chili sauce, and sugary ketchup; use mustard, pesto, or olive-oil-based dressings instead.

Eat the sandwich before or alongside the coffee, take your time, and consider a 10–15 minute walk after the meal.