Fish and Vegetables in Tomato-Based Sauce (Mixture) (1 Cup)

Choose an unsweetened tomato sauce with no added sugar; flavor it with herbs, garlic, chili, vinegar, or lemon instead.

Keep the fish-and-vegetable portion generous, but reduce the amount of sauce if it is thick, sweet, or contains added starch.

Avoid pairing the dish with white bread, white rice, pasta, potatoes, or sugary drinks; have it with a side salad or non-starchy vegetables instead.

If you want a starch side, choose a modest portion of lentils, chickpeas, beans, or quinoa.

Add healthy fats such as olive oil, avocado, or a small handful of nuts to slow digestion and support a steadier response.

Take a 10–20 minute easy walk after eating, and avoid lying down immediately after the meal.