Quinoa (Cooked) (1 Cup, Cooked)

Reduce the cooked quinoa portion and avoid seconds; start with about 1/3–1/2 cup and assess your response.

Eat quinoa with a substantial serving of non-starchy vegetables such as broccoli, spinach, zucchini, peppers, or leafy salad.

Add protein to the meal, such as eggs, tofu, tempeh, chicken, fish, or plain Greek yogurt, rather than eating quinoa alone.

Include a modest source of unsaturated fat, such as avocado, olive oil, walnuts, almonds, or chia seeds.

Avoid pairing quinoa with sweet drinks, juice, dried fruit, sugary sauces, or refined-grain sides in the same meal.

Take a 10–20 minute easy walk after eating, if appropriate for your health and mobility.