Heavy lunch (1 piece)

Take a 10–20 minute easy walk soon after lunch, if it is safe for you; light movement can help muscles use circulating glucose.

Reduce the size of the starch-heavy part of lunch and avoid sweetened drinks, desserts, and large portions of refined breads, rice, pasta, or potatoes.

Build lunch around non-starchy vegetables, such as leafy greens, broccoli, cauliflower, peppers, tomatoes, or mushrooms, plus a protein source.

Include fiber-rich choices such as lentils, chickpeas, beans, or barley in controlled portions instead of refined starches.

Eat protein and vegetables before the carbohydrate portion, and slow down your pace of eating to reduce the rapid rise.

Monitor your response to meals and discuss repeated large spikes with your clinician, especially if you use insulin or other glucose-lowering medication; do not change doses without their guidance.