Roast Beef Sandwich (100 G)

Choose an open-faced roast beef sandwich on one slice of dense whole-grain or pumpernickel bread instead of a large white roll or two slices of refined bread.

Add a generous layer of non-starchy vegetables such as lettuce, tomato, cucumber, onion, peppers, or arugula to increase fiber and volume.

Include avocado or a small amount of olive-oil-based mayonnaise to slow digestion; avoid sweet sauces such as barbecue sauce, honey mustard, or sweet relish.

Keep the roast beef portion lean and moderate, and avoid pairing the sandwich with chips, fries, sugary drinks, or dessert.

Have the sandwich with a side salad dressed with olive oil and vinegar, or with raw vegetables, rather than starchy sides.

Eat slowly and take a 10–20 minute easy walk after the meal if this is safe and practical for you.