Vegetable Soup (Home Recipe) (1 Cup) and Noodles (1 Cup, Cooked)

Reduce the noodle portion and increase the proportion of non-starchy vegetables such as bok choy, mushrooms, spinach, cabbage, zucchini, or broccoli in the soup.

Swap refined wheat noodles for shirataki noodles or 100% buckwheat soba noodles, and check the ingredient list to avoid versions made mainly with refined wheat flour.

Add protein to the meal, such as tofu, edamame, egg, chicken, fish, or prawns, rather than eating a noodle-heavy bowl.

Include a small source of fat and fiber, such as sesame seeds, avocado, peanuts, or a drizzle of sesame oil, while keeping added sugar out of the broth.

Avoid sweet sauces and sugary broth additions; use garlic, ginger, chili, vinegar, citrus, herbs, miso, soy sauce, or spices for flavor instead.

Eat the vegetables and protein first, then the noodles, and consider a 10–20 minute easy walk after the meal.