Fish and chips (1 piece)

Choose grilled, baked, or air-fried fish instead of battered deep-fried fish, and use a smaller portion of chips.

Replace part or all of the chips with non-starchy vegetables such as broccoli, green beans, salad greens, cucumber, or peppers.

Start the meal with a salad dressed with olive oil and vinegar or lemon juice to slow glucose absorption.

Keep the fish portion generous and choose a higher-protein option such as cod, haddock, salmon, or tuna without sugary sauces.

Avoid sugary drinks, regular ketchup, and sweet sauces; choose water, sparkling water, unsweetened tea, lemon, vinegar, or tartar sauce in a modest amount.

Take a gentle 10–20 minute walk after eating, if safe and appropriate for you.