Prawns (100 G) and Noodles (1 Serving (160g))

Reduce the noodle portion and increase prawns plus non-starchy vegetables such as broccoli, bok choy, mushrooms, spinach, peppers, or zucchini.

Choose 100% buckwheat soba noodles or bean-based noodles instead of refined wheat or rice noodles; check the label to ensure buckwheat or legumes are the main ingredient.

Cook noodles al dente, avoid overcooking them, and do not use large amounts of sweet sauces such as sweet chilli, hoisin, or sugary teriyaki.

Add fibre-rich sides such as edamame, lentils, or chickpeas, and include a vinegar- or lemon-based dressing if suitable for you.

Include healthy fats in a modest amount, such as sesame seeds, avocado, or a small drizzle of sesame or olive oil, to slow absorption.

Take a 10–20 minute easy walk after the meal and monitor your glucose response to refine portions.