Roast Beef Sandwich with Cheese (1 Sandwich)

Use a smaller portion of roast beef and cheese, and make it an open-faced sandwich to reduce the bread load.

Choose dense pumpernickel or 100% whole-grain sourdough bread instead of white bread, and avoid sweetened rolls.

Add plenty of non-starchy vegetables such as lettuce, tomato, cucumber, peppers, or a side salad with a vinegar-based dressing.

Skip sugary sauces such as honey mustard, barbecue sauce, sweet relish, and sweetened dressings; use mustard, horseradish, vinegar, or mayonnaise sparingly instead.

Pair the sandwich with protein- and fiber-rich sides such as a small serving of lentils or chickpeas rather than chips, fries, or sugary drinks.

Take a 10–20 minute easy walk after eating and avoid having dessert or other refined carbohydrates with the meal.