Mixed Vegetables (Frozen) (1 Package (10 Oz))

Reduce the vegetable portion and add a protein such as eggs, tofu, chicken, fish, or tempeh to slow the meal’s glucose impact.

Choose frozen blends that are mostly broccoli, cauliflower, green beans, spinach, zucchini, peppers, and mushrooms; use smaller amounts of corn, peas, carrots, and potatoes if they are included.

Add a source of fat and fiber, such as avocado, chia seeds, ground flaxseed, nuts, or olive oil, rather than eating the vegetables alone.

Avoid sweet sauces, sugary stir-fry sauces, and breaded toppings; season with herbs, garlic, vinegar, lemon, soy sauce, or spices instead.

Cook vegetables until tender-crisp rather than very soft, and avoid pureeing or blending them into soups or smoothies.

Take a 10–20 minute easy walk after the meal to help reduce the post-meal rise.