Solid dinner (1 piece)

Reduce the dinner portion slightly, especially starch-heavy components, and add non-starchy vegetables such as broccoli, zucchini, spinach, mushrooms, or salad.

Build the meal around protein and healthy fats first: fish, eggs, tofu, chicken, plain Greek yogurt, avocado, olive oil, or nuts can help slow glucose absorption.

Choose slower-digesting carbohydrate portions such as lentils, chickpeas, black beans, steel-cut oats, quinoa, or barley, and keep the serving modest.

Eat vegetables and protein before carbohydrate foods, rather than starting with bread, rice, potatoes, dessert, or sweet drinks.

Slow the pace of eating: take smaller bites, chew thoroughly, and spread dinner over 20–30 minutes rather than finishing quickly.

Take an easy 10–20 minute walk after dinner, if safe for you, and avoid lying down immediately after eating.