Pasta with Meat Sauce (1 Cup)

Reduce the pasta portion and increase the meat sauce, especially if it includes lean ground meat and non-starchy vegetables such as mushrooms, zucchini, spinach, bell peppers, or eggplant.

Choose al dente pasta rather than soft, overcooked pasta, and avoid adding bread, garlic bread, sweet drinks, or dessert to the same meal.

Use a higher-fiber pasta option such as lentil, chickpea, or whole-grain pasta, keeping the serving moderate.

Add a side salad with leafy greens, cucumber, tomatoes, olive oil, and vinegar before or alongside the meal.

Ensure the sauce has no added sugar; use tomatoes, herbs, garlic, olive oil, and vegetables for flavor instead.

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