Home lunch (1 piece)

Reduce the portion of the most starchy item at lunch and fill at least half of your plate with non-starchy vegetables such as salad greens, broccoli, cauliflower, peppers, or zucchini.

Start the meal with vegetables and a protein source, then eat carbohydrate-containing foods last to slow absorption.

Choose lentils, chickpeas, beans, or quinoa as the carbohydrate portion instead of refined grains or potatoes, and keep the serving moderate.

Add protein and healthy fat to the meal, such as eggs, fish, chicken, tofu, nuts, seeds, or olive oil, rather than eating carbohydrates alone.

Avoid sugary drinks, juice, and sweet desserts with lunch; choose water or unsweetened tea instead.

Take a 10–20 minute easy walk soon after eating to help lower the post-meal rise.