Tomato Soup (1 Cup), Green Olives (1 10 Small) and Crackers (1 Cracker, Rectangular)

Choose a smaller portion of crackers, and select dense whole-grain rye or seed crackers with no added sugar instead of refined flour crackers.

Have the tomato soup without added sugar, flour, pasta, or croutons; pair it with extra non-starchy vegetables such as spinach, zucchini, or broccoli.

Add a protein-rich side before or with the meal, such as eggs, plain Greek yogurt, tofu, chicken, or fish, to slow the rise from crackers and soup.

Keep the green olives, but use a measured serving and account for their sodium; combine them with protein rather than adding more crackers.

Eat the protein and vegetables first, then the soup and crackers last, and avoid eating the crackers alone as a snack.

Take a gentle 10–20 minute walk after eating, if appropriate for you, and use your glucose readings to identify the cracker portion that works best.