Spaghetti (with Added Salt, Enriched, Cooked) (1 Cup)

Choose a smaller spaghetti portion and build the meal around non-starchy vegetables such as broccoli, zucchini, spinach, mushrooms, or a salad.

Cook spaghetti al dente rather than very soft, and avoid overcooking or reheating it until mushy.

Add protein and healthy fat to the meal, such as grilled chicken, fish, eggs, tofu, tempeh, olive oil, or avocado.

Use a tomato- and vegetable-based sauce with no added sugar; avoid sweetened pasta sauces, garlic bread, and sugary drinks alongside the meal.

Consider swapping part or all of the pasta for lentil, chickpea, or bean-based pasta, and keep the serving moderate.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.