Supper (1 piece)

Reduce the carbohydrate portion at supper and build the meal around non-starchy vegetables, protein, and healthy fats.

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

Pair carbohydrates with protein such as eggs, fish, chicken, tofu, Greek yogurt, or cottage cheese to blunt the rise.

Add high-fiber vegetables such as broccoli, cauliflower, leafy greens, zucchini, mushrooms, peppers, or salad; avoid large servings of potatoes, white rice, and refined breads.

Avoid sugary drinks, dessert, and large late-night snacks; choose water or unsweetened tea instead.

Take a gentle 10–20 minute walk after supper if safe for you, and consider eating supper earlier to allow more time before bed.