Eggplant with Cheese and Tomato Sauce (1 Cup)

Use a smaller portion of tomato sauce and choose an unsweetened, no-added-sugar version; tomato-based sauces can vary widely in added sugar.

Pair the eggplant dish with more non-starchy vegetables, such as zucchini, spinach, broccoli, or a leafy salad, to increase fiber and slow absorption.

Keep the cheese portion moderate and choose a protein-rich option such as mozzarella, cottage cheese, or Greek yogurt-based topping rather than adding breaded or sugary toppings.

Avoid serving it with white bread, regular pasta, rice, or potatoes; if a side is wanted, choose lentils, chickpeas, or beans in a modest portion.

Add protein to the meal, such as grilled chicken, fish, eggs, tofu, or tempeh, to make the meal more balanced.

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