Pasta (1 piece)

Keep the pasta portion modest and build most of the plate from non-starchy vegetables such as broccoli, zucchini, spinach, mushrooms, or peppers.

Choose firm, al dente pasta rather than soft, overcooked pasta; avoid very large servings and creamy or sugary sauces.

Pair pasta with protein and fat, such as grilled chicken, fish, tofu, eggs, olive oil, or cheese, instead of eating it alone.

Use a tomato- and vegetable-based sauce, and add lentils or chickpeas to increase fiber and make the meal more filling.

Eat the vegetables and protein first, then have the pasta last to slow the rise after the meal.

Take a 10–20 minute easy walk soon after eating, if this is safe and practical for you.