Meal 1 (1 piece)

Reduce the portion of the most carbohydrate-dense item in Meal 1 by about one-quarter, and reassess your glucose response over several similar meals.

Pair carbohydrates with protein, healthy fat, and non-starchy vegetables—for example, add eggs, tofu, fish, or chicken with leafy greens, broccoli, or peppers.

Choose slower-digesting carbohydrate options such as lentils, chickpeas, steel-cut oats, or plain Greek yogurt instead of refined grains, sugary foods, or sweetened drinks.

Eat the vegetables and protein first, then the carbohydrate portion last to help blunt the rise.

Avoid drinking calories with Meal 1; choose water, unsweetened tea, or black coffee instead of juice, soda, or sweetened coffee drinks.

Take a relaxed 10–15 minute walk soon after Meal 1, if appropriate for your health and mobility.