Beetroot soup (1 piece)

Reduce the beetroot soup portion and avoid adding sugar, honey, sweetened cream, or potato.

Have the soup with protein such as chicken, eggs, tofu, or unsweetened Greek yogurt.

Add fiber-rich lentils or chickpeas to the meal, rather than serving the soup with bread or crackers.

Include a small serving of nuts or seeds, such as walnuts, almonds, chia, or pumpkin seeds.

Start the meal with a non-starchy salad dressed with olive oil and vinegar or lemon juice.

Take a 10–20 minute easy walk after eating, if appropriate for you.