Tuna Salad Sandwich with Lettuce (1 Sandwich)

Use a smaller portion of bread or make the sandwich open-faced to reduce the carbohydrate load.

Choose dense 100% rye or pumpernickel bread instead of white bread; avoid sweetened breads and oversized rolls.

Increase the tuna-and-lettuce filling and add non-starchy vegetables such as cucumber, tomato, celery, or bell pepper.

Prepare the tuna salad with olive-oil mayonnaise or plain Greek yogurt, and avoid sweet pickle relish, honey mustard, or sugary dressings.

Pair the sandwich with a side salad or raw vegetables rather than chips, fries, or sweetened drinks.

Eat slowly and take a 10–20 minute walk after the meal if appropriate for you.