Grilled Fish (1 Fillet (6 1/4 Inches X 3 Inches X 3/8 Inches))

Choose plain grilled fish and avoid sweet glazes, honey, teriyaki, sugary barbecue sauce, or sweet marinades; use lemon, herbs, garlic, vinegar, or olive oil instead.

Pair the fish with non-starchy vegetables such as broccoli, zucchini, spinach, asparagus, cauliflower, or a leafy salad rather than fries, white rice, or bread.

If adding a starch, keep the portion modest and choose options such as lentils, chickpeas, or quinoa.

Eat the fish and vegetables first, and save any carbohydrate portion for last to slow the rise in glucose.

Keep serving sizes moderate and avoid sugar-sweetened drinks or alcohol mixers with the meal.

Take a gentle 10–20 minute walk after eating and compare your glucose response with different seasonings and side dishes.