Vegetable sandwich (1 piece)

Use a smaller portion of bread and choose dense 100% rye or pumpernickel bread instead of white bread or large rolls.

Add protein to the sandwich, such as egg, tofu, paneer, chicken, or tuna, to slow digestion.

Include healthy fats such as avocado, hummus, or a small amount of olive-oil-based spread rather than sweet sauces.

Fill the sandwich with high-fiber vegetables such as leafy greens, cucumber, tomato, peppers, cabbage, and mushrooms.

Avoid sugary condiments, sweet chutneys, ketchup, and sweetened drinks; choose water or unsweetened tea instead.

Eat the sandwich slowly and take a 10–15 minute walk afterward, if appropriate for you.