Spaghetti with Tomato Sauce and Meatballs (1 Cup)

Reduce the spaghetti portion and increase the share of meatballs plus non-starchy vegetables such as broccoli, spinach, zucchini, or a salad.

Choose whole-wheat spaghetti and cook it al dente rather than very soft.

Use a tomato sauce with no added sugar; add mushrooms, peppers, spinach, or zucchini to increase volume and fiber.

Make meatballs with lean meat, eggs, herbs, and a small amount of oat bran or lentils instead of breadcrumbs.

Start the meal with a salad dressed with olive oil and vinegar, then eat the protein and vegetables before the pasta.

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