Hotel buffet - Lunch (1 grams)

Take a 10–20 minute easy walk after lunch, if safe and comfortable, to help your muscles use circulating glucose.

Drink water and avoid juice, regular soda, sweetened tea, alcohol, and dessert beverages for the rest of the meal.

At the buffet, make most of your plate non-starchy vegetables such as salad greens, broccoli, cauliflower, zucchini, mushrooms, peppers, or green beans; choose unsweetened dressings sparingly.

Pair carbohydrates with protein and healthy fats, such as grilled fish, chicken, eggs, tofu, plain yogurt, nuts, or avocado.

Choose smaller portions of slower-digesting carbohydrate options such as lentils, chickpeas, beans, quinoa, or steel-cut oats, rather than white rice, fries, white bread, pastries, or pasta.

Skip or share desserts; if you want something sweet, choose a modest portion of berries or an apple with plain yogurt or nuts.