Office lunch (1 piece)

Start lunch with a non-starchy vegetable salad, then eat protein, and leave starches for last to slow the rise.

Choose a lunch built around grilled chicken, tofu, fish, eggs, or beans with plenty of vegetables; keep rice, bread, pasta, and potatoes to a small side portion.

Swap refined starches for options such as lentils, chickpeas, barley, quinoa, or a small serving of brown rice.

Avoid sugary drinks, juice, sweetened coffee, and dessert at lunch; choose water, sparkling water, or unsweetened tea instead.

Add a source of healthy fat or protein, such as avocado, nuts, seeds, olive-oil dressing, or plain Greek yogurt, rather than eating carbohydrates alone.

Take a 10–20 minute easy walk soon after lunch, or break up sitting with a few minutes of movement every half hour.