Lebanese (1 piece)

Reduce portions of high-starch Lebanese items such as white pita, rice, fries, and sweets; choose one starch serving rather than combining several in the same meal.

Build the meal around grilled chicken, fish, or kebab with a large salad such as fattoush without fried pita chips, and use olive-oil-and-lemon dressing.

Choose lentil soup, lentil salad, or a moderate serving of hummus as the carbohydrate component, and avoid adding bread or rice alongside it.

If having bread, limit it to a small portion of whole-wheat pita and pair it with protein, salad, and healthy fats such as tahini or olive oil.

Avoid sweet drinks, fruit juice, and syrup-soaked desserts with the meal; choose water, sparkling water, or unsweetened tea instead.

Take a gentle 10–20 minute walk after eating, if safe for you, to help lessen the post-meal rise.