Peanut Butter and Jelly Sandwich (1 Sandwich)

Use two slices of dense sprouted-grain or pumpernickel bread instead of white bread.

Replace sugary jelly with a no-added-sugar berry-and-chia spread, or use a small portion of mashed raspberries or strawberries.

Choose natural peanut butter made only from peanuts and salt, and keep the portion to about 1–2 tablespoons.

Add chia or ground flaxseed to the peanut butter or fruit spread to increase fiber and slow absorption.

Eat the sandwich with a side of non-starchy vegetables, such as cucumber, bell pepper, or a leafy green salad, rather than chips or sweet drinks.

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