Lunch - Lunch buffet amal (1 serving)

Start the buffet with a large portion of non-starchy vegetables or salad, using a light dressing.

Choose a palm-sized serving of protein such as grilled chicken, fish, eggs, tofu, or lentils before taking starches.

Keep rice, noodles, bread, and desserts to one small serving; avoid going back for second portions of these items.

If rice is available, choose a small portion of brown or basmati rice and pair it with vegetables and protein.

Skip sweet drinks, juice, and sweetened tea; choose water or unsweetened tea instead.

Take a 10–20 minute easy walk after lunch to help blunt the rise in glucose.