Sandwich (1 Sandwich) and Cookie (1 Small)

Reduce the cookie portion (for example, have half) and eat it after a balanced meal rather than by itself.

Replace the cookie with plain Greek yogurt, berries, or a small handful of nuts such as almonds or walnuts.

Use dense pumpernickel or 100% whole-grain rye bread for the sandwich, and keep the sandwich to one slice folded or an open-faced portion if needed.

Fill the sandwich with protein and fiber-rich ingredients such as egg, chicken, tuna, tofu, avocado, leafy greens, tomato, and cucumber; avoid sugary sauces.

Add a 10–20 minute easy walk after eating the cookie or sandwich, if safe for you.

Check portions and your glucose response; if large spikes continue or you use glucose-lowering medication, discuss individualized adjustments with your clinician.