Pasta with Vegetables (1 Cup) and Garlic Bread (1 Small Slice (2 1/2 Inches X 2 Inches X 1 Inches))

Reduce the garlic bread portion or replace it with a smaller serving of whole-grain sourdough garlic toast; avoid bread made from refined white flour.

Choose a smaller pasta portion and use pasta made from lentils, chickpeas, or whole wheat; cook it al dente rather than very soft.

Increase the non-starchy vegetables in the pasta, such as broccoli, zucchini, mushrooms, spinach, peppers, or eggplant, and use less pasta relative to vegetables.

Add protein and healthy fats to the meal, such as grilled chicken, fish, tofu, tempeh, eggs, olive oil, or a moderate amount of cheese.

Start the meal with a salad containing leafy greens, cucumber, tomatoes, and a vinegar-and-olive-oil dressing before eating the bread or pasta.

Avoid sugary pasta sauces and sweet drinks; choose tomato, pesto, olive-oil-and-herb, or vegetable-based sauces and drink water or unsweetened beverages.