Butternut soup (1 piece)

Reduce the butternut portion and bulk the soup out with low-starch vegetables such as spinach, zucchini, cauliflower, or mushrooms.

Add a protein source to the meal, such as chicken, turkey, eggs, tofu, tempeh, or plain Greek yogurt stirred in as a topping.

Include a small serving of lentils or chickpeas in or alongside the soup to add fiber and make the meal more filling.

Add healthy fats, such as avocado, olive oil, pumpkin seeds, or walnuts, rather than eating the soup on its own.

Avoid sweetened additions such as maple syrup, honey, sweetened coconut milk, croutons, or white bread alongside the soup.

Eat slowly and take a 10–20 minute walk after the meal if this is appropriate for you.