Italian Pasta with Arrabbiata (1 Cup)

Reduce the pasta portion and bulk out the meal with non-starchy vegetables such as zucchini, spinach, mushrooms, eggplant, peppers, or broccoli.

Choose pasta cooked al dente, preferably whole-wheat spaghetti or pasta made from lentils or chickpeas, rather than soft-cooked refined pasta.

Add a protein source such as grilled chicken, fish, eggs, tofu, tempeh, or beans to slow digestion and improve fullness.

Include healthy fats in a measured amount, such as extra-virgin olive oil, olives, avocado, or nuts, rather than adding bread alongside the pasta.

Start with a vegetable-based salad dressed with olive oil and vinegar before eating the pasta, and avoid sugary drinks or desserts with the meal.

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