Hamburger (Single Patty with Condiments and Vegetables) (1 Sandwich)

Choose a lettuce-wrapped burger or an open-faced burger with only half of a smaller whole-grain bun to reduce the fast-digesting bread portion.

Keep the single patty, add extra non-starchy vegetables such as lettuce, tomato, onion, pickles, mushrooms, or a side salad, and use a vinegar-based dressing.

Avoid fries, chips, sugary drinks, milkshakes, and sweet sauces; choose water, sparkling water, or unsweetened tea instead.

Ask for ketchup and sweet barbecue sauce on the side, and use a small amount; mustard, mayonnaise, and hot sauce are typically lower-sugar alternatives.

Eat the patty and vegetables first, then the bun, and slow the meal down by taking pauses between bites.

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