Quiche with Meat, Poultry or Fish (1 Piece (1/8 Of 9 Inches Dia))

Have a smaller slice of quiche and add a large non-starchy salad (leafy greens, cucumber, tomatoes, peppers) with olive-oil vinaigrette.

Choose a crustless quiche or one with a thin whole-grain crust; prioritize fillings with eggs, fish, chicken, vegetables, and cheese rather than a pastry-heavy portion.

Add fiber-rich sides such as lentils, chickpeas, or beans in a modest portion instead of bread, potatoes, or fries.

Avoid pairing the quiche with sugary drinks, juice, sweet sauces, or dessert; choose water, sparkling water, or unsweetened tea.

Eat the salad or vegetables first, then the quiche, and eat slowly to reduce the speed of the rise.

Take a 10–20 minute easy walk after the meal, if appropriate for you.