Dinner (1 piece)

Start dinner with a salad or non-starchy vegetables such as broccoli, zucchini, spinach, mushrooms, or green beans; use olive oil and vinegar-based dressing.

Build the meal around protein—fish, chicken, eggs, tofu, tempeh, or lentils—and keep starch portions modest.

Choose slower-digesting carbohydrate options such as lentils, chickpeas, beans, quinoa, steel-cut oats, or barley instead of refined grains or potatoes.

Pair carbohydrates with fiber, protein, and healthy fats; for example, have salmon with lentils and roasted vegetables, or tofu with quinoa and broccoli.

Avoid sugary drinks and dessert at dinner; choose water, unsweetened tea, or sparkling water instead.

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