Quiche (1 piece)

Eat a smaller slice of quiche and add a large side of non-starchy vegetables such as spinach, broccoli, or a leafy salad.

Choose quiche with a crustless or thinner whole-grain crust and fillings rich in eggs, cheese, spinach, mushrooms, or zucchini.

Have the quiche after a protein- and fiber-containing starter, such as a small salad with olive oil or plain Greek yogurt.

Avoid pairing quiche with high-sugar drinks, juice, sweetened coffee, pastries, or white bread.

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

If you want fruit with the meal, choose a small serving of berries rather than sweeter desserts.