Fresh Pasta (100 G)

Reduce the pasta portion and build the rest of the meal around non-starchy vegetables such as broccoli, zucchini, spinach, mushrooms, or leafy salad.

Choose a lentil- or chickpea-based pasta when possible, and cook it al dente rather than very soft.

Add a protein source such as eggs, chicken, fish, tofu, or tempeh before or alongside the pasta; avoid sweet sauces.

Use an olive-oil-based sauce with vegetables, herbs, and cheese instead of creamy or sugar-added sauces.

Start the meal with a salad dressed with olive oil and vinegar, then eat the pasta after the vegetables and protein.

Take an easy 10–20 minute walk after eating to help reduce the post-meal rise.