Fish (100 G) and Salad (1 serving)

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

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

Choose plain grilled, baked, or steamed fish rather than breaded fish or fish prepared with sweet glazes.

Add a modest serving of fiber-rich foods such as chickpeas, lentils, or beans if they fit your meal plan; increase portions gradually if they are new to you.

Eat slowly and start with the fish and vegetables before any carbohydrate-containing sides or dressings.

Take an easy 10–20 minute walk after eating, if this is safe for you, and compare portions and ingredients on days when your readings are higher.