Meatless Pasta with Tomato Sauce (1 Cup)

Choose a smaller pasta portion and bulk the meal out with non-starchy vegetables such as zucchini, spinach, mushrooms, broccoli, or peppers.

Cook pasta al dente and, when possible, choose lentil, chickpea, or whole-wheat pasta rather than refined pasta.

Add a protein-rich topping such as tofu, tempeh, edamame, lentils, or white beans to slow digestion and improve fullness.

Include a source of unsaturated fat, such as olive oil, avocado, walnuts, or pumpkin seeds, with the sauce and vegetables.

Start with a fiber-rich salad containing leafy greens, cucumber, tomatoes, and a vinegar-and-olive-oil dressing before eating the pasta.

Take a 10–20 minute easy walk after the meal and avoid pairing the pasta with sweet drinks, bread, or dessert.