Tuna Sandwich (1 Sandwich)

Use one or two thin slices of dense pumpernickel rye bread, or make the sandwich open-faced, rather than using large soft white bread rolls.

Choose tuna packed in water and mix it with mayonnaise or avocado instead of sweet relish, honey mustard, or sugary sauces.

Add high-fiber, non-starchy fillings such as lettuce, cucumber, tomato, spinach, and pickles without added sugar.

Keep the bread portion modest and add a side salad with olive-oil-and-vinegar dressing instead of chips or fries.

Eat the tuna and vegetable fillings first, then the bread portion last.

Take a 10–20 minute easy walk after the meal, if appropriate for you.