Dinner 2 (1 piece)

Reduce the portion of the highest-carbohydrate item in Dinner 2 and replace the volume with non-starchy vegetables such as broccoli, spinach, zucchini, mushrooms, or salad greens.

Start the meal with vegetables and a protein source, then eat the starch-containing foods last to slow glucose absorption.

Pair any carbohydrate with protein and healthy fat, such as lentils with chicken or tofu, or chickpeas with fish and avocado.

Choose slower-digesting carbohydrate options for the meal, including lentils, chickpeas, beans, barley, or steel-cut oats, rather than refined grains or sugary sauces.

Avoid sweet drinks, desserts, and large portions of fruit with Dinner 2; choose water, sparkling water, or unsweetened tea instead.

Take a gentle 10–20 minute walk soon after dinner, if appropriate for your health and mobility.