Chicken (100 G) and Fish (100 G)

Choose plain grilled, baked, steamed, or poached chicken and fish; avoid breading, sweet glazes, teriyaki, honey sauces, and sugary marinades.

Pair the protein with non-starchy vegetables such as broccoli, spinach, zucchini, asparagus, peppers, or salad to add fiber and slow the meal’s glucose effect.

Keep starch portions modest; replace fries, white rice, mashed potatoes, or white bread with lentils, chickpeas, or quinoa when desired.

Check condiments and drinks: choose water, unsweetened tea, lemon, herbs, mustard, or vinegar-based dressings instead of sweet sauces or sugary beverages.

Start the meal with vegetables or salad, then eat the chicken or fish, and leave any carbohydrate foods for last.

Take a gentle 10–20 minute walk after eating, if safe and appropriate for you.