Dutch Tapas (100 G)

Start with protein- and fat-rich options such as cheese cubes, boiled eggs, smoked fish, or plain Greek yogurt dip before carbohydrate-containing tapas.

Choose non-starchy vegetable tapas such as olives, cucumber, bell pepper, mushrooms, tomatoes, and leafy salads; ask for dressings and sauces on the side.

Limit or share high-starch and fried items such as bread baskets, bitterballen, croquettes, fries, crackers, and sweet sauces; replace them with extra vegetables, cheese, fish, or eggs.

Pair any carbohydrate-containing tapas with protein, fat, and vegetables, and eat slowly rather than having several breaded or starchy dishes at once.

Skip sugary drinks and dessert-style bites; choose water, sparkling water, unsweetened tea, or a small dry wine if alcohol is appropriate for you.

Take a gentle 10–20 minute walk after the meal, and monitor your glucose response so you can identify which tapas portions affect you most.