Seafood Soup with Vegetables (1 Cup)

Start with a smaller bowl of soup and add more non-starchy vegetables such as spinach, bok choy, mushrooms, zucchini, or cauliflower.

Choose a broth-based version without noodles, rice, potatoes, corn, or added sugar; ask for sauces on the side.

Include extra seafood and tofu to increase protein, which can slow the rise after the meal.

Add healthy fats in modest amounts, such as avocado, olive oil, or a small handful of nuts, rather than sweet or starchy toppings.

If the soup includes carbohydrates, pair it with a side salad or extra vegetables and avoid bread, crackers, or sweet drinks.

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