Spaghetti with Tomato Sauce and Vegetables (1 Cup)

Choose a smaller portion of spaghetti and increase the proportion of non-starchy vegetables such as zucchini, spinach, mushrooms, peppers, or broccoli.

Cook whole-grain spaghetti al dente rather than very soft, and avoid oversized servings.

Add protein to the meal, such as grilled chicken, fish, tofu, eggs, or lentils, to slow carbohydrate absorption.

Include a modest amount of healthy fat, such as olive oil, avocado, nuts, or seeds, while keeping the total meal portion moderate.

Use tomato sauce with no added sugar and limit high-sugar extras such as sweetened sauces, garlic bread, or sugary drinks.

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