Home food (1 piece)

Reduce the portion of rice, bread, potatoes, or sweets at the meal, and avoid taking second servings of starches.

Start the meal with non-starchy vegetables such as broccoli, spinach, okra, cabbage, cauliflower, or salad, then eat protein and starch last.

Pair carbohydrates with protein and healthy fats—for example, eggs, fish, chicken, tofu, paneer, lentils, nuts, seeds, or plain yogurt—to slow the rise in glucose.

Choose slower-digesting carbohydrate options such as lentils, chickpeas, beans, steel-cut oats, quinoa, or barley instead of refined grains or sugary foods.

Avoid sweet drinks, fruit juice, sweetened tea/coffee, and desserts with the meal; choose water or unsweetened beverages instead.

Take a gentle 10–20 minute walk or do light household activity after eating, if safe for you.