Turkey Salad or Turkey Spread Sandwich (1 Sandwich)

Choose dense pumpernickel or 100% stone-ground whole-grain bread instead of white bread, and keep the sandwich open-faced if practical.

Use a smaller amount of bread and add extra turkey, lettuce, cucumber, tomato, and avocado for more protein, fiber, and fat.

Make the turkey salad with plain Greek yogurt, mustard, celery, and herbs instead of sweetened dressings or cranberry-based spreads.

Avoid added sugar sources such as sweet relish, honey mustard, dried fruit, or sweetened mayonnaise in the spread.

Pair the sandwich with a non-starchy side such as a leafy salad, raw vegetables, or a small serving of beans rather than chips, fries, or sweet drinks.

Eat slowly and take a 10–20 minute easy walk after the meal to help moderate the post-meal rise.