Buffet lunch (1 piece)

Start with a large portion of non-starchy vegetables, such as salad greens, broccoli, cauliflower, mushrooms, peppers, or green beans, before selecting other buffet items.

Choose a palm-sized serving of protein such as grilled chicken, fish, tofu, eggs, or lean meat, and avoid breaded or sugary-glazed options.

Keep starch portions small: choose one modest serving of lentils, chickpeas, beans, barley, or quinoa instead of piling on rice, noodles, bread, potatoes, or desserts.

Skip sugary drinks, sweet sauces, and dessert; choose water, sparkling water, or unsweetened tea or coffee instead.

Avoid returning for multiple plates; pause for 10–15 minutes after finishing your first plate to let fullness catch up.

Take a gentle 10–20 minute walk after the meal, if safe and appropriate for you, to help your muscles use circulating glucose.