Chicken Meatballs (1 Medium)

Choose chicken meatballs without breadcrumbs, added sugar, honey, or sweet sauces; bind them with egg, herbs, and finely chopped vegetables instead.

Keep the portion moderate and add a large side of non-starchy vegetables such as broccoli, zucchini, spinach, mushrooms, or a leafy salad.

Replace refined pasta, white rice, or white bread with a smaller serving of lentils, chickpeas, or quinoa.

Add healthy fats to the meal, such as avocado, olive oil dressing, or a small handful of nuts, to slow absorption.

Eat the vegetables and protein first, then any starches last.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.