Sandwich Bread (Amul) (1 Serving)

Use a smaller portion of sandwich bread, such as one open-faced slice instead of two.

Choose dense sourdough or 100% whole-grain bread with intact seeds, rather than soft white sandwich bread.

Add protein to the sandwich, such as egg, chicken, tuna, tofu, or hummus.

Include healthy fats such as avocado, cheese, or a thin spread of peanut butter.

Pile on non-starchy vegetables such as leafy greens, cucumber, tomato, peppers, or broccoli slaw.

Eat the sandwich alongside a fiber-rich salad with an olive-oil-based dressing, and avoid sugary drinks with the meal.