Salmon (1 piece) and Cooked Vegetables (1 Cup)

Choose mostly non-starchy cooked vegetables such as broccoli, zucchini, spinach, mushrooms, cauliflower, asparagus, or green beans; limit larger portions of potatoes, sweet corn, parsnips, and winter squash.

Keep the salmon portion generous and start the meal with salmon and vegetables before any carbohydrate-containing sides to slow absorption.

Avoid sweet glazes, teriyaki sauce, honey, sugary marinades, and sweetened dressings; use lemon, herbs, garlic, olive oil, vinegar, or mustard instead.

Add a small amount of fat and fiber to the vegetables, such as olive oil, avocado, chia seeds, or pumpkin seeds, rather than serving them plain with a sugary sauce.

Reduce the total portion of cooked vegetables if the meal includes starchy varieties, and replace part of them with leafy greens or cauliflower.

Take a gentle 10–20 minute walk after eating, if appropriate for you, to help reduce the post-meal rise.