Cooked Vegetables (1 Cup)

Reduce the portion of starchy cooked vegetables such as potatoes, pumpkin, parsnips, and sweet corn; fill more of the plate with non-starchy vegetables like broccoli, cauliflower, zucchini, spinach, mushrooms, or green beans.

Avoid overcooking vegetables until very soft; steam, sauté, roast, or cook them al dente when possible, and avoid mashing or puréeing them.

Pair cooked vegetables with protein and fat, such as eggs, fish, chicken, tofu, tempeh, olive oil, avocado, or a small handful of nuts or seeds.

Add fiber-rich low-starch foods to the meal, such as lentils, chickpeas, beans, or a side salad, while keeping portions appropriate for your needs.

Start the meal with a salad or other non-starchy vegetables, then eat protein, and leave the more starchy vegetables until last.

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