Heavy dinner (1 piece)

Take a gentle 10–20 minute walk after dinner, if safe for you, to help muscles use circulating glucose.

Reduce the dinner portion size, especially starches and desserts; serve one plate and avoid second helpings.

Build dinner around non-starchy vegetables, protein, and healthy fats; keep rice, pasta, bread, and potatoes to a smaller portion.

Choose slower-digesting carbohydrate options such as lentils, chickpeas, black beans, quinoa, or steel-cut oats when appropriate.

Pair carbohydrates with protein such as fish, eggs, tofu, chicken, or plain Greek yogurt, plus vegetables, rather than eating carbohydrates alone.

Avoid sugary drinks and late-night sweets; choose water, unsweetened tea, or sparkling water instead.