Soup (1 Cup), Cooked Fish (1 Fillet (6 1/4 Inches X 3 Inches X 3/8 Inches)) and Sponge Cake (1 Piece (1/12 Of 16 Oz Cake))

Eat the cooked fish first, along with a large serving of non-starchy vegetables, before having any soup or cake.

Choose a broth-based soup with vegetables, lentils, beans, or barley; avoid soups thickened with flour, noodles, potatoes, rice, or added sugar.

Reduce the sponge-cake portion, eat it only after the fish and vegetables, and avoid having it on an empty stomach.

Replace some or all of the sponge cake with berries and plain unsweetened Greek yogurt, or have these alongside a much smaller cake serving.

Add fiber and healthy fat to the meal, such as a lentil salad, chickpeas, avocado, nuts, or seeds, while keeping added sugars low.

Take a 10–20 minute easy walk after the meal and avoid sugary drinks, juice, or sweetened tea with dessert.