Boiled vegetables (1 piece)

Keep boiled vegetable portions moderate, especially for sweeter or starchier vegetables; prioritize broccoli, cauliflower, zucchini, spinach, green beans, and leafy greens.

Cook vegetables until just tender rather than very soft or mashed, and avoid blending them into soups or purées.

Pair the vegetables with protein and fat, such as eggs, tofu, fish, chicken, plain Greek yogurt, olive oil, avocado, or a small handful of nuts.

Add extra fiber with a serving of lentils, chickpeas, or beans instead of bread, potatoes, or white rice.

Start the meal with a salad or other non-starchy vegetables, then eat the boiled vegetables alongside protein rather than by themselves.

Take a 10–15 minute easy walk after the meal and avoid sugary drinks or desserts at the same time.