Ham Sandwich with Spread (1 Sandwich)

Use dense 100% rye or pumpernickel bread instead of white sandwich bread, and keep the sandwich open-faced if possible.

Replace sugary or creamy spreads with avocado, hummus, or mustard; use a thin layer rather than a thick spread.

Add a generous layer of non-starchy vegetables such as lettuce, cucumber, tomato, spinach, or bell pepper for more fiber and volume.

Choose minimally processed ham with no added sugar, and limit large portions of high-sodium deli meat.

Eat the sandwich with a side salad dressed with olive oil and vinegar rather than chips, fries, or sweet drinks.

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