Meal (1 piece)

Reduce the portion of rapidly absorbed starches and sweets in the meal; replace part of them with non-starchy vegetables such as broccoli, spinach, peppers, or zucchini.

Add a protein source to the meal, such as eggs, fish, chicken, tofu, or plain Greek yogurt, and avoid sweetened sauces.

Include fiber-rich choices such as lentils, chickpeas, beans, or barley instead of refined grains or large servings of white rice, bread, or potatoes.

Choose water or unsweetened tea/coffee with the meal rather than juice, soda, sweetened drinks, or alcohol mixers.

Eat vegetables and protein before starches or dessert, and slow down your pace of eating.

Take a gentle 10–20 minute walk after eating if it is safe for you; discuss recurring spikes or medication adjustments with your clinician.