Meatless Pasta with Cheese and Tomato Sauce (1 Cup)

Reduce the pasta portion and add more non-starchy vegetables such as broccoli, zucchini, spinach, mushrooms, or bell peppers to increase fiber and volume.

Choose pasta made from chickpeas, lentils, or whole wheat, and cook it al dente rather than very soft.

Add a protein source such as tofu, tempeh, eggs, Greek yogurt-based cheese, or beans to slow digestion and blunt the rise.

Use a tomato sauce with no added sugar; boost flavor with garlic, herbs, chili, mushrooms, or extra vegetables instead.

Keep cheese portions moderate and pair the meal with a large side salad dressed with olive oil and vinegar or lemon.

Take a 10–20 minute easy walk after eating, and avoid sugary drinks or dessert with the meal.