Greek food (1 piece)

Start with a Greek salad with olive oil and feta, and include a protein such as grilled fish, chicken souvlaki, or eggs before any starches.

Choose lentil soup, chickpeas, or bean-based dishes as the main carbohydrate source; keep portions moderate.

Use plain Greek yogurt with nuts or seeds for a satisfying side or dessert instead of sweetened options.

Pair any carbohydrate-containing dish with non-starchy vegetables, protein, and olive oil to slow absorption.

Take a 10–20 minute easy walk after the meal to help lower the post-meal rise.

Avoid sweetened drinks and choose water, sparkling water, or unsweetened coffee or tea.