Snacks (1 piece) and Dinner (1 piece)

Build dinner around non-starchy vegetables, protein (fish, eggs, chicken, tofu, or lentils), and healthy fats; keep rice, bread, pasta, potatoes, and sweets to smaller portions.

Choose slower-digesting carbohydrate options such as lentils, chickpeas, beans, steel-cut oats, quinoa, or plain Greek yogurt with berries instead of refined snack foods.

Avoid sugary drinks, juice, sweetened coffee, dessert, candy, and large late-night snack portions; choose water, sparkling water, or unsweetened tea.

Eat vegetables and protein first, then carbohydrate foods last; avoid eating carbs by themselves.

Take a 10–20 minute easy walk after dinner or snacks, if safe for you.

Plan snacks with protein and fiber, such as nuts, seeds, cheese with cucumber, hummus with vegetables, or a boiled egg, and keep portions consistent.