dinner outside (1 piece)

Choose a dinner built around grilled fish, chicken, tofu, eggs, or lean meat with plenty of non-starchy vegetables such as salad greens, broccoli, zucchini, mushrooms, peppers, or asparagus.

Ask for sauces, dressings, and glazes on the side, and avoid sweetened drinks, dessert, and large portions of bread, fries, rice, noodles, or pizza crust.

If you want a carbohydrate side, keep the portion small and choose options such as lentils, chickpeas, beans, or barley rather than refined starches.

Start with vegetables or a protein-based appetizer, then eat protein and vegetables before any starches to slow the rise after the meal.

Keep portions moderate: consider sharing an entrée, boxing up half before eating, or ordering an extra vegetable side instead of a starch side.

Take an easy 10–20 minute walk after dinner if it is safe and practical for you.