Fish and salad (1 piece)

Check salad dressings, sauces, marinades, and toppings for added sugar; use olive oil, vinegar, lemon juice, herbs, or unsweetened yogurt-based dressing instead.

Keep the salad focused on non-starchy vegetables such as leafy greens, cucumber, tomatoes, peppers, mushrooms, and broccoli; limit croutons, sweetened dried fruit, and large portions of starchy add-ons.

Choose fish that is grilled, baked, steamed, or pan-seared rather than breaded, battered, or coated in sweet glaze.

Start with the fish and vegetables, eat slowly, and avoid pairing the meal with sugary drinks or juice; choose water or unsweetened tea instead.

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

If the rise happens repeatedly, compare portion sizes and test whether a specific dressing, sauce, or salad add-on is the trigger.