Sandwich (1 Sandwich) and Tea with Milk (1 Teacup (6 Fl Oz))

Replace white bread with dense pumpernickel or 100% rye bread, and keep the sandwich open-faced or use one slice instead of two.

Fill the sandwich with protein and fiber such as egg, chicken, tuna, tofu, hummus, avocado, leafy greens, cucumber, and tomato; avoid sugary spreads and sweet sauces.

Choose unsweetened tea with a small amount of milk, and skip sugar, honey, flavored syrups, and sweetened creamers.

Have a small side of nuts, seeds, or plain Greek yogurt rather than chips, cookies, or fruit juice.

Eat the protein and vegetables in the sandwich before the bread, and eat slowly.

Take a 10–20 minute easy walk soon after eating, if safe for you.