Dinner (1 piece) and Dinner (1 piece)

Start dinner with a salad or non-starchy vegetables, such as leafy greens, broccoli, cauliflower, peppers, or zucchini, before eating starches.

Reduce the portion of refined carbohydrates at dinner, including white rice, white bread, regular pasta, potatoes, and sugary sauces.

Build the meal around protein and healthy fats, such as chicken, fish, eggs, tofu, avocado, olive oil, or nuts, to slow digestion.

Choose slower-digesting carbohydrate portions such as lentils, chickpeas, beans, quinoa, or barley, and keep the serving moderate.

Avoid sweet drinks, dessert, and large late-night snacks with dinner; choose water or unsweetened tea instead.

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