Spaghetti/Marinara Pasta Sauce (1 Serving)

Choose a smaller portion of al dente spaghetti and add extra non-starchy vegetables such as zucchini, spinach, mushrooms, or broccoli to increase volume and fiber.

Pair the pasta with protein and healthy fat, such as grilled chicken, turkey meatballs, tofu, lentils, or olive oil, rather than eating it alone.

Use a marinara sauce with no added sugar; check labels for added sugars and keep the sauce portion moderate.

Consider replacing part of the spaghetti with chickpea, lentil, or bean-based pasta, or mix it half-and-half with regular pasta.

Start the meal with a salad containing leafy greens, cucumbers, peppers, olive oil, and vinegar to slow the rise after the meal.

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