Meat Sandwich (1 Sandwich)

Choose a smaller, open-faced meat sandwich on dense whole-grain or sourdough bread, and avoid white bread, rolls, or sweet buns.

Add plenty of non-starchy vegetables to the sandwich, such as lettuce, tomato, cucumber, spinach, peppers, or onions.

Use lean, minimally processed meats such as roast turkey, chicken, or lean roast beef; limit breaded meats and sugary glazes.

Skip sweet sauces such as barbecue sauce, honey mustard, sweet chili sauce, and ketchup; use mustard, vinegar, herbs, or a small amount of mayonnaise instead.

Pair the sandwich with a salad or raw vegetables rather than fries, chips, or sugary drinks; choose water or unsweetened tea.

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