Lettuce Salad with Assorted Vegetables (Including Tomatoes and/or Carrots) (1 Cup), Egg White (1 Large), Hummus (1 Tbsp), Multigrain Bagel (1 Regular) and Feta Cheese (100 G)

Eat half of the multigrain bagel or choose a smaller portion, and pair it with the egg whites, feta, hummus, and salad rather than eating the bagel first.

Replace the bagel with a lower-impact option such as a small serving of steel-cut oats, barley, or lentils if you want a more substantial carbohydrate portion.

Increase the non-starchy vegetables in the salad—such as leafy greens, cucumber, peppers, mushrooms, or broccoli—and keep carrot and tomato portions moderate.

Add a small amount of healthy fat and fiber to the meal, such as avocado, chia seeds, flaxseed, walnuts, or almonds, to slow digestion.

Choose hummus with no added sugar and keep the portion moderate; adding extra chickpeas or lentils to the salad can provide a more gradual carbohydrate source.

Take a 10–20 minute easy walk after the meal, which can help reduce the post-meal glucose rise.