Ideal Plate
½ non-starchy veggies • ¼ protein • ¼ smart carbs (or more veggies) • healthy fats (olive oil, avocado)
Meal Order Tip
Start with veggies → then protein → then carbs. Helps reduce spikes for many people.
Simple Rules
Drink water • prioritize protein • choose high-fiber carbs • move after meals • keep snacks purposeful.