Ratatouille (1 Cup)

Keep the ratatouille portion moderate and avoid adding bread, white rice, potatoes, or sugary sauces.

Pair it with protein such as grilled chicken, eggs, fish, tofu, or tempeh to slow glucose absorption.

Add healthy fat, for example olive oil, avocado, olives, or a small handful of nuts, while keeping added portions sensible.

Serve it with lentils, chickpeas, quinoa, or barley instead of refined grains or starchy sides.

Start the meal with a simple leafy-green salad dressed with olive oil and vinegar, then eat the ratatouille.

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