Stir Fried Vegetables (1 Cup) and Baked or Broiled Salmon (1 Serving (85g))

Choose non-starchy stir-fry vegetables such as broccoli, zucchini, mushrooms, spinach, bok choy, bell peppers, or green beans, and limit higher-starch additions such as potatoes, corn, or large portions of rice.

Keep sauces unsweetened: use garlic, ginger, chili, lemon, vinegar, herbs, soy sauce or tamari, and avoid sweet glazes, teriyaki, honey, or sugary bottled sauces.

Use a modest amount of oil, such as olive or avocado oil, when stir-frying; the salmon’s protein and fat plus added healthy fat can help slow the rise.

Eat the salmon and vegetables first, and if you include a starch, keep the serving small and choose lentils, chickpeas, or barley rather than refined grains.

Check portion size and preparation: avoid breading on the salmon and avoid adding sweet marinades; baked or broiled plain salmon is usually the better base meal.

Take a 10–20 minute easy walk after the meal, if appropriate for you, to help reduce the post-meal rise.