Diner (1 piece)

Reduce the portion of starchy or sugary items at dinner, and avoid sweet drinks and desserts with the meal.

Start with a salad or non-starchy vegetables, then eat protein and starches last to slow glucose absorption.

Choose a dinner built around lean protein such as chicken, fish, tofu, or eggs, paired with vegetables and a modest serving of lentils or quinoa.

Include healthy fats such as avocado, olive oil, nuts, or seeds to make the meal more filling and moderate the rise.

Take a 10–20 minute easy walk after dinner, if safe for you, rather than remaining seated.

Keep dinner timing consistent and avoid eating a large meal close to bedtime.