Stir Fried Vegetables (1 Cup) and Grilled Fish (1 Fillet (6 1/4 Inches X 3 Inches X 3/8 Inches))

Check marinades and stir-fry sauces for sugar, honey, sweet chili sauce, teriyaki, or sweetened bottled sauces; use lemon, vinegar, garlic, ginger, chili, and herbs instead.

Keep the vegetables mostly non-starchy, such as broccoli, bok choy, spinach, mushrooms, bell peppers, zucchini, cabbage, or green beans, and limit large portions of corn, potatoes, or sweet sauces.

If you add a starch, keep the portion small and choose lentils, chickpeas, or barley rather than white rice, noodles, or fries.

Start the meal with the fish and vegetables, eat slowly, and avoid pairing it with sugary drinks or dessert.

Use a moderate amount of oil and add fiber-rich extras such as chia seeds or ground flaxseed where suitable.

Take a gentle 10–20 minute walk after eating, if safe for you, and use your glucose readings to identify whether a particular sauce, portion size, or side dish is driving the rise.