Macaroni (1 Cup, Cooked)

Keep the macaroni portion modest and fill at least half the plate with non-starchy vegetables such as broccoli, spinach, zucchini, or peppers.

Cook macaroni al dente rather than very soft, and avoid overcooking it.

Pair the meal with protein such as tofu, eggs, fish, chicken, or Greek yogurt to slow absorption.

Add fiber-rich lentils or chickpeas to the sauce or serve them alongside the macaroni.

Choose a tomato- and vegetable-based sauce instead of sweetened sauces, and avoid sugary drinks with the meal.

Take a 10–20 minute easy walk after eating, if appropriate for your health and mobility.