Lunch (1 piece)

Build lunch around non-starchy vegetables, protein, and healthy fats; keep rice, bread, pasta, and other starches to a smaller portion.

Choose lower-impact carbohydrate options such as lentils, chickpeas, beans, quinoa, or barley instead of refined grains.

Eat vegetables and protein first, then have the carbohydrate portion last to slow the rise after the meal.

Include protein such as eggs, chicken, fish, tofu, tempeh, Greek yogurt, or cottage cheese with lunch.

Avoid sugary drinks, juice, sweetened coffee, and desserts at lunch; choose water or unsweetened tea instead.

Take a 10–20 minute easy walk soon after eating, if appropriate for you.