Ham, Egg and Cheese Sandwich (1 Sandwich)

Eat an open-faced or half portion of the sandwich and add a side salad with leafy greens, cucumber, and olive oil instead of extra bread.

Add avocado to the sandwich or have it on the side; its fiber and fat can slow carbohydrate absorption.

Choose a version with extra egg and less bread, while keeping ham and cheese portions moderate because of their sodium and saturated fat.

Add a small side of beans or lentils to increase fiber and make the meal more filling without adding refined carbohydrates.

Avoid sweet drinks, juice, and sugary condiments with the sandwich; choose water, sparkling water, or unsweetened tea instead.

Take a 10–20 minute easy walk soon after eating to help lower the post-meal rise.