Lunch (1 piece) and Lunch (1 piece)

Reduce the portion of rapidly absorbed starches at lunch; replace part of rice, pasta, potatoes, or bread with non-starchy vegetables such as broccoli, salad greens, zucchini, peppers, or cauliflower.

Build lunch around protein and fiber: chicken, fish, eggs, tofu, tempeh, lentils, or chickpeas can slow the rise when paired with vegetables.

Choose slower-digesting carbohydrate portions such as lentils, chickpeas, beans, steel-cut oats, or quinoa, and keep the serving modest.

Avoid sweet drinks, juice, sweetened coffee, and dessert with lunch; choose water, sparkling water, or unsweetened tea instead.

Eat vegetables and protein first, then carbohydrate foods last, rather than eating the starch portion by itself.

Take a 10–20 minute easy walk shortly after lunch if safe and practical for you.