Buffet dinner (1 piece)

Start with a large serving of non-starchy vegetables and salad, using vinegar- or lemon-based dressing; choose options such as leafy greens, broccoli, cauliflower, peppers, mushrooms, and cucumbers.

Prioritize protein first—such as grilled fish, chicken, eggs, tofu, tempeh, or plain Greek yogurt—and avoid sugary glazes, breading, and sweet sauces.

Keep starch portions small: choose one modest serving of lentils, chickpeas, beans, quinoa, or steel-cut oats if available, rather than piling on multiple starches.

Skip or minimize sweet drinks, fruit juice, cocktails, desserts, pastries, and candy; choose water, sparkling water, or unsweetened tea instead.

Use a smaller plate, make one intentional pass through the buffet, and eat slowly; wait 15–20 minutes before deciding on seconds.

Take an easy 10–20 minute walk after dinner, if safe for you, to help your muscles use circulating glucose.