English Paneer Sandwich (1 Serving (200g))

Use a smaller portion: have half the sandwich and add a side salad with cucumber, tomato, leafy greens, and olive oil instead of a second half.

Replace white bread with a thin 100% rye or pumpernickel bread option, and avoid sweet spreads, ketchup, or chutney.

Increase the paneer and non-starchy vegetable filling—such as spinach, peppers, mushrooms, and cucumber—while using less bread.

Eat the sandwich after or alongside fiber-rich vegetables, such as a leafy salad or lightly cooked broccoli, rather than on an empty stomach.

Choose water, unsweetened tea, or black coffee instead of juice, soda, sweet lassi, or sugary coffee drinks.

Take a 10–20 minute easy walk soon after eating, if this is safe and appropriate for you.