paneer sandwich (1 piece)

Choose a smaller portion: use one slice of whole-grain or seeded bread (or make an open-faced paneer sandwich) instead of two thick slices of white bread.

Add plenty of non-starchy vegetables to the sandwich, such as cucumber, tomato, spinach, lettuce, capsicum, or mushrooms, and avoid sweet chutneys, ketchup, and sugary sauces.

Use plain, minimally processed paneer and limit high-carbohydrate fillings such as potato, corn, or sweetened spreads.

Pair the sandwich with a side salad dressed with lemon, vinegar, or unsweetened yogurt rather than chips, fries, juice, or a sweet drink.

Eat the sandwich slowly and start with vegetables or a protein-rich side such as plain yogurt to help moderate the rise.

Take a gentle 10–20 minute walk after eating, if appropriate for your health and mobility.